Shoulders
Reverse Cable Flye
A precise isolation movement designed to build the posterior deltoids and improve postural stability.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.