Where should I feel the burn during this exercise?

The tension should be felt primarily in the rear head of the shoulder and between the shoulder blades. If you feel it mostly in your neck, you are likely shrugging the weight up.

Is it better to use handles or the bare cables?

Holding the rubber stoppers or the bare cable ends often allows for a more natural grip and better alignment for the rear delts than standard handles.

How heavy should I lift on reverse cable flyes?

This is an isolation movement, so it is best to use lighter weights with higher repetitions to ensure the small rear deltoid muscles are doing the work rather than larger back muscles.

Reverse Cable Flye Guide: Master the Rear Delt Flye

Learn how to perform the reverse cable flye with perfect form to build stronger shoulders, improve posture, and isolate the posterior deltoids.

How to Perform

Set the pulleys on a dual cable machine to shoulder height or slightly above.
Reach across your body to grab the left cable with your right hand and the right cable with your left hand, removing any attachments to hold the cable ends directly.
Step back into the center of the machine until the weights are slightly lifted and stand with your feet shoulder-width apart.
With a slight bend in your elbows, pull your arms out and back in a wide arc until they are in line with your shoulders.
Pause for a moment at the peak of the contraction, focusing on the squeeze in the back of your shoulders.
Slowly return your hands to the starting position under control, allowing the cables to cross over each other without touching.
Maintain a neutral spine and keep your torso stationary throughout the entire set.

Common Mistakes

Using excessive momentum or swinging the torso to move the weight.
Allowing the elbows to drop below shoulder height during the pull.
Shrugging the shoulders toward the ears, which shifts focus to the upper traps.
Locking the elbows completely straight, which increases joint stress.

Muscles Worked

Primary movers

Shoulders

Stabilizers

Rhomboids
Trapezius
Infraspinatus

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders