10 Best Cable Supine Reverse Fly Alternatives for Shoulder Isolation

Ranked 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. Open "How to perform this exercise" on a card for 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.

1. Best match

   Play demonstration

   1. Cable Seated Rear Lateral Raise

   91% match

   • Delts
   • Cable
   • Intermediate
   • Isolation

   The same equipment, done seated instead.

   How to perform this exercise

   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. Play demonstration

   Progression

   2. Cable Cross-over Revers Fly

   91% match

   • Delts
   • Cable
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
3. 

   Progression

   3. Cable Rear Delt Fly

   88% match

   • Delts
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
   2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
   3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
   4. Pause at the end of the motion before returning the handles to the start position.

   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
4. Play demonstration

   4. Cable Standing Cross-over High Reverse Fly

   87% match

   • Delts
   • Cable
   • Intermediate
   • Isolation

   The same equipment, done standing instead.

   How to perform this exercise

   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. 

   Progression

   5. Bent Over Low-pulley Side Lateral

   85% match

   • Delts
   • Cable
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
6. 

   6. Sled Reverse Flye

   81% match

   • Delts
   • Other
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
   2. Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting position.
   3. Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation. Your palms should be facing forward as you do this.
   4. Return to the starting position, taking a couple steps back to take the slack out of the line.

   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
   • Body position: standing, not lying on your back
7. Play demonstration

   7. Band Reverse Fly

   80% match

   • Delts
   • Band
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
8. Play demonstration

   8. Lever Seated Reverse Fly

   80% match

   • Delts
   • Lever
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
   2. Grasp the handles with an overhand grip and keep your arms slightly bent.
   3. Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
   4. Pause for a moment at the peak contraction, then inhale and slowly return 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

   • 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 machine, not a cable
   • Body position: seated, not lying on your back
9. Play demonstration

   9. Lever Seated Reverse Fly (Parallel Grip)

   80% match

   • Delts
   • Lever
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
   2. Grasp the handles with a parallel grip, palms facing each other, and keep your arms slightly bent.
   3. Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
   4. Pause for a moment at the peak contraction, then inhale and slowly return 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

   • 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 machine, not a cable
   • Body position: seated, not lying on your back
   • Balance: easier to stay steady on than the Cable Supine Reverse Fly
10. 

    10. Reverse Machine Flyes

    79% match

    • Delts
    • Machine
    • Beginner
    • Isolation

    How to perform this exercise

    1. Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
    2. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
    3. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
    4. Pause at the rear of the movement, and slowly return the weight to the starting position.

    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 machine, not a cable
    • Body position: seated, not lying on your back
    • Balance: easier to stay steady on than the Cable Supine Reverse Fly