Cable Seated Reverse Fly
Cable Seated Reverse Fly Exercise Description
The cable seated reverse fly trains horizontal shoulder abduction with constant tension, emphasizing the posterior deltoids while also engaging the middle and lower trapezius and rhomboids for scapular control. Sitting reduces momentum and helps maintain a neutral spine, making the movement easier to execute with strict form. The exercise focuses on pulling from the shoulder joint with a slight, fixed elbow bend while the shoulder blades retract and depress. Proper technique promotes balanced shoulder musculature, improves scapulothoracic coordination, and reinforces stable, controlled movement at shoulder height. Cues center on alignment, smooth arcs of motion, and avoiding upper‑trap dominance or trunk motion.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: Infraspinatus, Multifidus, Rectus Abdominis, Supraspinatus, Teres Minor
- 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: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Seated Reverse Fly Exercise
‘- Set a flat bench centered between two cable stacks; adjust pulleys to shoulder height and attach single‑grip handles.
– Sit tall facing the machine with feet flat, ribs stacked over pelvis, and spine neutral.
– Grip the left handle with the right hand and the right handle with the left hand so the cables cross in front of you.
– Start with arms extended in front at shoulder height, wrists neutral, and a slight, fixed bend at the elbows.
– Depress and lightly retract the scapulae to set the shoulders (“shoulders down and back”) without arching the low back.
– Initiate the movement from the shoulders: sweep the arms out in a wide arc at shoulder height, keeping elbows and wrists quiet.
– Continue pulling until the hands move out to the sides in line with your shoulders; pause and emphasize scapular retraction.
– Keep neck long; avoid shrugging or leaning back—trunk stays still against the bench.
– Return along the same path under control, allowing the shoulder blades to smoothly protract without rounding the thoracic spine.
– Maintain even tempo and continuous tension; stop the set if you lose shoulder height, scapular control, or neutral spine.
Cable Seated Reverse Fly Tips
‘- Sit tall with feet flat, ribs stacked over pelvis, and a neutral spine throughout the set.
– Cross the cables by grabbing the left handle with the right hand and the right handle with the left hand.
– Start with arms extended straight in front at shoulder height, wrists neutral, and a slight, fixed bend at the elbows.
– Set your shoulders by depressing and lightly retracting the scapulae (“shoulders down and back”) without arching your low back.
– Initiate the movement from the shoulders, sweeping the arms out in a wide arc at shoulder height while keeping elbows and wrists quiet.
– Pull until your hands are out to the sides in line with your shoulders, then pause and emphasize scapular retraction.
– Keep your neck long and avoid shrugging or leaning back; keep your trunk still against the bench.
– Return along the same path under control, allowing the shoulder blades to smoothly protract without rounding your upper back.
– Maintain an even tempo and continuous tension through each rep.
– Stop the set if you can no longer keep shoulder height, scapular control, or a neutral spine.
Cable Seated Reverse Fly Beginner Introduction
The cable seated reverse fly is a cable-based upper‑body exercise performed from a supported, upright position on a bench between two pulley stacks. With the handles crossed and the arms moving out to the sides at about shoulder level, the cables deliver steady resistance through the entire range of motion. This setup highlights the rear part of the shoulders and the upper back muscles that guide the shoulder blades, while the seated stance encourages a relaxed lower body and naturally aligned spine with minimal swinging.
The movement centers on opening the arms in a wide, controlled arc using the shoulder joint, with only a small bend in the elbows and quiet wrists. As the hands travel outward, the shoulder blades glide in toward the spine and slightly downward, then move smoothly forward again on the return. Emphasis is on even tempo, precise posture, and calm neck and upper traps. Over time, this pattern supports more balanced shoulder development, better coordination between the shoulder joint and shoulder blades, and confident, stable motion at shoulder level.