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Cable Reverse Fly

Reps
10–15
Kit
Cable machine
Video from @SATSnordic, not affiliated with Talala

How to do it

  1. 1

    Set both pulleys to about shoulder height with a handle on each side. Stand in the middle and cross the cables, holding the left cable in your right hand and the right cable in your left.

  2. 2

    Breathe in with your arms reaching forward and a slight bend in your elbows.

  3. 3

    Breathe out as you open your arms out to the sides until they are in line with your shoulders.

  4. 4

    Breathe in as you let your arms come back together slowly.

Where you should feel it: The back of your shoulders and upper back.

What your coach says mid-set

  • “Open your arms wide and slow”
  • “Shoulders down away from ears”
  • “Soft bend in your elbows”

Common mistakes

Shrugging as you open

Slide your shoulders down away from your ears before you open your arms.

Using too much weight and swinging

Go lighter and move slowly. This works best light and controlled.

Felt it somewhere else?

Where did you feel it?

Felt it in your neck or shoulders

Go lighter and open your arms a shorter distance. Your upper back should do this, not your neck.

Other versions

  • Band Reverse Fly
  • Chest-Supported Reverse Fly

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