Cable Reverse Fly
Muscles worked: Rear delts.
How to do it
- Stand between two high pulleys and take the left handle in your right hand and the right in your left.
- Start with the cables crossed in front of you, arms long with soft elbows.
- Sweep the arms wide and back in a big arc.
- Lead with the little fingers and finish with the arms out to your sides.
- Return under control without shrugging the shoulders up.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Cross the cables, arms sweep wide
- Lead with the pinkies, no shrugging
Logging it
IronPack suggests working in the 12 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Face Pull - rear delts
- Reverse Fly - rear delts
- Reverse Pec Deck - rear delts
- Band Pull-Apart - rear delts
Track the cable reverse fly properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.