Cable Reverse Fly

Constant tension through the whole rear delt range; cross the cables to work from the outside in.

• Isolation
• Cable
• Intermediate

How to do it

• Take the cables crossed (right hand to left pulley)
• Open in an arc keeping your elbows almost fixed
• Control the return without letting your arms be pulled closed

Sets, reps and tempo

Ranges: 15–20 reps · 0–1 RIR

Tempo: Open for 1 s, squeeze at the back, return for 2–3 s resisting

Common mistakes

• Pulling with your whole back
• Bending your elbows as in a row
• Torso momentum

Muscles worked

Primary

• Rear delt

Alternatives

• Rear Delt Fly / Reverse Pec Deck
• Dumbbell Rear Delt Fly
• Face Pull