Cable Lying Reverse Fly
Cable Lying Reverse Fly Exercise Description
The Cable Lying Reverse Fly is a chest-supported horizontal abduction exercise that targets the posterior deltoids while the middle trapezius and rhomboids retract the scapulae. Lying prone on a bench limits body swing and reduces compensations, directing work to the shoulder complex. Cables provide consistent resistance through the full range, challenging the rear delts during both the lift and the controlled return. The motion is humeral abduction in the transverse plane with slight external rotation, coordinated with scapular depression and retraction to keep the glenohumeral joint centered. The rotator cuff stabilizes the humeral head as the arms sweep wide to shoulder level. This variation emphasizes shoulder control and upper-back coordination that complements pressing and rowing movements.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Rear Shoulder
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Lying Reverse Fly Exercise
‘- Center a bench between two cable columns; set pulleys near the lowest position and attach single D-handles.
– Lie prone with chest supported and head neutral; maintain a neutral spine and level pelvis.
– Grasp handles with a neutral grip; let arms hang below the shoulders with soft, fixed elbows.
– Set shoulders “down and back” (scapular depression and gentle retraction); avoid shrugging.
– Initiate by moving upper arms out and slightly back in a wide arc, leading with elbows.
– Raise until upper arms are roughly in line with the torso/bench; keep wrists neutral and elbow angle unchanged.
– Pause briefly, then lower under control, allowing the shoulder blades to return toward protraction without losing trunk position.
– Keep chest on the bench; avoid arching the low back, bending elbows more as you lift, or letting the cables yank the shoulders at the bottom.
Cable Lying Reverse Fly Tips
‘- Center the bench so both cables start from equal distance and height.
– Lie prone with your chest fully supported and your head in a neutral, in-line position.
– Maintain a neutral spine and level pelvis throughout the movement.
– Start with a neutral grip and let your arms hang straight down under your shoulders with soft, fixed elbows.
– Set your shoulders “down and back” before lifting, and consciously avoid shrugging.
– Initiate the movement by driving the upper arms out and slightly back in a wide arc, leading with the elbows.
– Lift only until your upper arms are roughly in line with your torso/bench, keeping your wrists neutral and elbow angle unchanged.
– Pause briefly at the top before lowering the handles.
– Lower the cables under control, letting the shoulder blades move toward protraction while keeping your trunk stable.
– Keep your chest glued to the bench and avoid arching your low back, bending the elbows more as you lift, or letting the cables pull your shoulders at the bottom.
Cable Lying Reverse Fly Beginner Introduction
The Cable Lying Reverse Fly is a cable-based, face-down pulling movement that highlights the rear shoulders and upper back. With the chest resting on a bench between two low cable pulleys, the body stays largely still while the arms move, so effort centers on the shoulder area rather than on momentum. Each arm moves out and slightly back in a wide sweep, roughly to bench height, with the cables challenging the lift and the smooth return.
As the arms travel outward, the shoulder blades glide gently inward and downward, then drift forward again during the lowering phase. Smaller stabilizing muscles around the shoulder joint contribute to keeping the arm bone centered while the hands trace that arc. The combination of supported body position, constant cable tension, and controlled arm path creates a focused way to strengthen the rear side of the shoulders and upper back in a way that complements pressing and rowing work.