10 Best Cable Supine Reverse Fly Alternatives for Shoulder Isolation

The Cable Supine Reverse Fly is done lying on your back with a cable machine. Ranked closest by our scoring: the Cable Seated Rear Lateral Raise, the Cable Standing Cross-over High Reverse Fly and the Sled Reverse Flye. Three harder versions, the Cable Cross-over Revers Fly, the Cable Rear Delt Fly and the Bent Over Low-pulley Side Lateral, are listed below as progressions rather than swaps.

Cable Supine Reverse FlyWatch the Cable Supine Reverse Fly

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Supine Reverse Fly

The steps for the Cable Supine Reverse Fly itself, so you can judge how close each substitute below really is.

Delts, with trapezius, rhomboids · Cable · Beginner · Isolation

  1. Attach a D-handle to a low pulley cable machine and lie face down on a flat bench.
  2. Grasp the D-handle with each hand, palms facing down, and extend your arms straight out in front of you.
  3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Cable Supine Reverse Fly Alternatives

10 substitutes, ranked by how closely each one matches the Cable Supine Reverse Fly on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Seated Rear Lateral RaisePlay demonstration

    1. Cable Seated Rear Lateral Raise

    91% match

    Delts · Intermediate · Isolation

    The same equipment, done seated instead.

    • Cable
    How to perform it
    1. Sit on a bench facing the cable machine with your feet flat on the ground.
    2. Grasp the cable handles with an overhand grip and extend your arms straight in front of you.
    3. Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor.
    4. Pause for a moment at the top, then slowly lower your arms back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Supine Reverse Fly
    • Equipment: a cable, the same as the Cable Supine Reverse Fly
    • Body position: seated, not lying on your back
  2. Cable Cross-over Revers FlyPlay demonstration

    Progression

    2. Cable Cross-over Revers Fly

    91% match

    Delts · Intermediate · Isolation

    Pick this when you want a harder version that still works the delts.

    • Cable
    How to perform it
    1. Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
    2. Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
    3. Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
    4. With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion.
    5. Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Supine Reverse Fly
    • Equipment: a cable, the same as the Cable Supine Reverse Fly
    • Body position: standing, not lying on your back
  4. Cable Standing Cross-over High Reverse FlyPlay demonstration

    4. Cable Standing Cross-over High Reverse Fly

    87% match

    Delts · Intermediate · Isolation

    The same equipment, done standing instead.

    • Cable
    How to perform it
    1. Attach a D-handle to each side of a cable machine at shoulder height.
    2. Stand in the middle of the cable machine with your feet shoulder-width apart.
    3. Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
    4. Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
    5. Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
    6. Pause for a moment at the peak of the movement, then slowly return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: rear-delt fly, the same as the Cable Supine Reverse Fly
    • Primary muscle: delts, the same as the Cable Supine Reverse Fly
    • Equipment: a cable, the same as the Cable Supine Reverse Fly
    • Body position: standing, not lying on your back
  5. Bent Over Low-pulley Side Lateral

    Progression

    5. Bent Over Low-pulley Side Lateral

    85% match

    Delts · Intermediate · Isolation

    Pick this when you want a harder version that works the delts one side at a time.

    • Cable
    How to perform it
    1. Select a weight and hold the handle of the low pulley with your right hand.
    2. Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
    3. Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
    4. Slowly lower the weight back to the starting position as you breathe in.
    5. Repeat for the recommended amount of repetitions and repeat the movement with the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Cable Supine Reverse Fly
    • Equipment: a cable, the same as the Cable Supine Reverse Fly
    • Body position: standing, not lying on your back
  7. Band Reverse FlyPlay demonstration

    7. Band Reverse Fly

    80% match

    Delts · Beginner · Isolation

    A good swap when you have a band to work with, and it still works the delts.

    • Band
    How to perform it
    1. Attach the band to a stationary object at chest height.
    2. Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
    3. Keep your arms straight and lift them out to the sides until they are parallel to the ground.
    4. Squeeze your shoulder blades together at the top of the movement.
    5. Slowly lower your arms back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: rear-delt fly, the same as the Cable Supine Reverse Fly
    • Primary muscle: delts, the same as the Cable Supine Reverse Fly
    • Equipment: a band, not a cable
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Cable Supine Reverse Fly

Cable Supine Reverse Fly FAQ

What muscles does Cable Supine Reverse Fly work?

The exercise primarily targets the posterior deltoid, with secondary activation of the infraspinatus, teres minor, and scapular retractors (middle trapezius and rhomboids). Cue: initiate motion from scapular retraction and keep a slight elbow bend to concentrate torque on the rear delt rather than the traps.

What is the best bodyweight alternative to Cable Supine Reverse Fly?

A practical bodyweight substitute is prone T raises on the floor or an incline bench. Lie face down, lift the arms into a T while squeezing the shoulder blades; cue: keep the neck neutral and lead the lift with the posterior deltoids to maintain targeted activation.

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