Cable Supine Reverse Fly
Cable Supine Reverse Fly Exercise Description
The cable supine reverse fly targets the posterior deltoids and the scapular retractors (rhomboids and middle trapezius) using a controlled horizontal abduction pattern. Lying on a flat bench between two low pulleys reduces body sway and helps you focus on moving at the shoulder joint with a neutral spine. Cables provide continuous resistance, encouraging even tension throughout the range and precise scapular control. Expect the rotator cuff to assist in stabilizing the humeral head as the shoulder blades retract and slightly depress. The goal is smooth, symmetrical arm motion and consistent elbow angle while keeping the ribcage down and shoulders away from the ears.
- 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: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Supine Reverse Fly Exercise
‘- Position a flat bench centered between two low pulleys; attach single handles and set pulleys at or slightly below shoulder level when lying down.
– Lie supine with your head on the bench and shoulders aligned with the pulleys; plant feet and maintain a neutral spine.
– Grip a handle in each hand; start with arms straight above your chest, elbows softly bent, palms facing each other, wrists neutral.
– Set your shoulders: gently pull the shoulder blades down and together without arching your lower back.
– Open the arms in a wide arc to a “T” at shoulder height, keeping the elbow bend constant and forearms in line with your shoulders.
– Pause briefly when upper arms are level with the bench; feel the shoulder blades retract without shrugging.
– Reverse the path to bring hands back above the chest under control; allow only minimal scapular protraction at the top.
– Keep ribs stacked, neck long, and weights from contacting the stacks—no bouncing or jerking.
– Avoid turning it into a chest fly: do not let shoulders roll forward, and do not bend/straighten the elbows to move the load.
Cable Supine Reverse Fly Tips
‘- Center the bench between the pulleys and set them at or slightly below shoulder level when you’re lying down.
– Align your shoulders with the pulleys and plant your feet while maintaining a neutral spine.
– Start with arms straight above your chest, keeping elbows softly bent, palms facing each other, and wrists neutral.
– Gently pull your shoulder blades down and together without arching your lower back.
– Open your arms in a wide arc to a “T,” stopping at shoulder height with a constant elbow bend.
– Keep your forearms in line with your shoulders throughout the movement.
– Pause briefly when your upper arms are level with the bench to feel the shoulder blades retract without shrugging.
– Bring your hands back above your chest by reversing the same path under control, allowing only minimal scapular protraction.
– Keep your ribs stacked and neck long from start to finish.
– Prevent the weights from touching the stacks—avoid bouncing or jerking the handles.
– Do not let your shoulders roll forward so it doesn’t turn into a chest fly.
– Avoid bending or straightening your elbows to move the load; keep the elbow angle consistent.
Cable Supine Reverse Fly Beginner Introduction
The cable supine reverse fly is a cable-based upper-body move performed while lying face-up on a flat bench placed between two low cable stations. With the arms starting above the chest and sweeping outward to the sides, it highlights the rear shoulders and the muscles between the shoulder blades, while the mid-back and small stabilizers around the shoulder joint support the motion. Because the body rests on the bench, there is less rocking, which places more emphasis on smooth movement at the shoulders rather than using momentum.
Cables apply tension throughout the entire arc, so the load stays consistent from start to finish instead of dropping off at certain angles. The exercise centers on calm, steady arm paths, matching left and right sides, and preserving a gentle bend at the elbows rather than using elbow movement to push the weight. Attention is placed on the shoulder blades sliding toward each other without shrugging, while the ribcage and neck stay quietly aligned against the bench.