Supine Cable Reverse Fly (Shoulders)

The supine cable reverse fly is an effective isolation exercise for the posterior deltoids (Shoulders), and it’s a great movement for utilizing the posterior muscles for maximum strength and development. Cables are very beneficial since they keep tension on the muscle during the entire exercise which is important for stimulating the muscle fibers in the shoulders.

Now, this exercise can be done by beginners but it’s best to have someone to guide you through the exercise since cables can be difficult for getting into the starting position and performing the movement. so you do need a little more stabilization to work with cables when compared to machines because cables allow a more free range of movement, whereas most machines keep you in a fixed position.

In this Exercise:

• Target Muscle Group: Posterior Deltoid
• Type: Strength
• Mechanics: Isolation
• Equipment: Cables, bench
• Difficulty: Intermediate

Exercise Instructions:

1. Begin by setting up the pulley handles at the highest point on each side.
2. Then grab the left pulley with your right hand, and the right pulley with your left hand so the cables are crossing each other.
3. Lie down on the bench and keep your shoulders aligned with the cable pulleys on each side.
4. Now, pull both pulleys down with your arms extended until your fists are level with your head.
5. Then bring your arms back up to the top of the movement.
6. Repeat for the desired number of reps.

Variations & Tips:

• You can lie face down on a bench and perform the reverse flyes with low cable pulleys.
• Keep shoulders aligned with cable pulley bars for a smooth and even movement.
• This exercise targets the rear deltoids and the rhomboids (Upper back muscles) also get stimulated.

Videos

Watch: How to do the supine cable reverse fly

Watch: How to do the lying cable reverse fly