Exercise guide
Cable Supine Reverse Fly
- Intermediate
- Isolation
- Rep-based
- Shoulders
The Cable Supine Reverse Fly is a highly effective isolation movement that targets the posterior deltoids and middle trapezius by providing constant cable tension while the bench stabilizes the torso to eliminate momentum.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a flat bench lengthwise between two cable towers.
- Set both pulleys to the lowest position and attach D-handles.
- Lie face-up (supine) on the bench with your head and back fully supported.
- Reach across your body to grab the left handle with your right hand and the right handle with your left hand so the cables cross over your chest.
How to do it
- Start with your arms extended directly above your chest, maintaining a slight bend in the elbows.
- Exhale as you pull the cables out and down in a wide arc toward the floor until your arms are level with your torso.
- Squeeze your shoulder blades together at the bottom of the movement for a brief pause.
- Inhale as you slowly return the handles to the starting position over a 2-3 second count, resisting the pull of the weights.
Form checklist
- Keep your head, upper back, and glutes in contact with the bench at all times.
- Maintain a fixed, slight bend in the elbows to ensure the tension stays on the deltoids.
- Avoid shrugging your shoulders toward your ears; keep the scapula depressed.
- Ensure the movement occurs only at the shoulder joint, not the elbows.
Pro tips
- Focus on 'pushing' the handles away from your midline rather than just pulling them down to better engage the rear delts.
- Imagine trying to touch the side walls with your knuckles to maximize the lateral reach and muscle fiber recruitment.
Make it harder
- Incorporate a 2-second isometric hold at the bottom of each rep to maximize time under tension.
- Perform 1.5 reps by going all the way down, coming halfway up, going back down, and then returning to the start.
Frequently asked
- What muscles does the cable supine reverse fly work?
- The cable supine reverse fly primarily targets the deltoids, and also works the lats and rhomboids as secondary muscles.
- What equipment do you need for the cable supine reverse fly?
- The cable supine reverse fly uses cable.
- Is the cable supine reverse fly good for beginners?
- The cable supine 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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