Cable Lying Reverse Fly

Muscles worked

Setup

1. Place a flat bench in the center of a cable crossover machine and set both pulleys to the lowest position.
2. Lie flat on your back on the bench with your head positioned between the pulleys.
3. Reach across your body to grab the left handle with your right hand and the right handle with your left hand so the cables are crossed over your chest.
4. Position your arms straight up over your shoulders with a slight bend in the elbows.

How to do it

1. Exhale as you pull your arms out and down toward the floor in a wide arc until they are level with your torso.
2. Squeeze your shoulder blades together at the bottom of the movement for a brief pause to maximize contraction.
3. Inhale as you slowly return the handles to the starting position over your chest, resisting the weight on the way up.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second hold, 2 seconds up).

Form checklist

• Keep a slight, fixed bend in the elbows throughout the entire set.
• Ensure your lower back remains pressed firmly against the bench; do not arch your spine.
• Move only at the shoulder joint, avoiding any 'pumping' motion with the arms.
• Keep your wrists neutral and avoid curling them to pull the weight.

Pro tips

• Focus on leading the movement with your elbows rather than your hands to better isolate the rear delts.
• Imagine you are trying to pull the cables apart horizontally toward the side walls rather than just pulling them down.
• Maintain a 'soft' grip on the handles to reduce forearm and bicep involvement.

Make it harder

• Add a 3-second slow eccentric (lowering) phase to increase time under tension.
• Perform a 'top-half' partial rep after each full rep to further fatigue the posterior deltoids.

Frequently asked

What muscles does the cable lying reverse fly work?

The cable lying reverse fly primarily targets the rhomboids and trapezius, and also works the lats and serratus anterior as secondary muscles.

What equipment do you need for the cable lying reverse fly?

The cable lying reverse fly uses cable.

Is the cable lying reverse fly good for beginners?

The cable lying reverse fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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