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 Elbow Lift - Reverse Push-up, the Hyperextension and the Hyperextension (On Bench).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Supine Reverse Fly

Cable Supine Reverse FlyPlay demonstration
Primary muscle
Delts
Equipment
Cable
Difficulty
Beginner
Type
Isolation

Secondary muscles: Trapezius, Rhomboids

How to perform Cable Supine Reverse Fly
  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.
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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.

  1. Elbow Lift - Reverse Push-upPlay demonstration

    1. Elbow Lift - Reverse Push-up

    48% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the delts.

    How to perform this exercise
    1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
    2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
    3. Pause at the top for a moment, squeezing your upper back muscles.
    4. Slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, the same as the Cable Supine Reverse Fly
  2. HyperextensionPlay demonstration

    2. Hyperextension

    46% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the delts.

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not lying on your back
  3. Hyperextension (On Bench)Play demonstration

    3. Hyperextension (On Bench)

    46% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not lying on your back
  4. Inverted Row With StrapsPlay demonstration

    4. Inverted Row With Straps

    44% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the delts.

    How to perform this exercise
    1. Set up a suspension trainer or straps at chest height.
    2. Stand facing the anchor point and grab the handles with an overhand grip.
    3. Walk your feet forward, leaning back until your body is at an angle.
    4. Keep your body straight and engage your core.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: a suspension trainer, not a cable
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Cable Supine Reverse Fly
  5. Bodyweight Standing Row (With Towel)Play demonstration

    5. Bodyweight Standing Row (With Towel)

    43% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Cable Supine Reverse Fly
  6. ElevatorPlay demonstration

    6. Elevator

    41% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Cable Supine Reverse Fly
  7. Inverted RowPlay demonstration

    7. Inverted Row

    41% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Cable Supine Reverse Fly
  8. Inverted Row Bent KneesPlay demonstration

    8. Inverted Row Bent Knees

    41% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Cable Supine Reverse Fly
  9. Bodyweight Standing Close-grip RowPlay demonstration

    9. Bodyweight Standing Close-grip Row

    40% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Cable Supine Reverse Fly
  10. Bodyweight Standing RowPlay demonstration

    10. Bodyweight Standing Row

    40% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, 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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