Cable Reverse Fly

Definition

The cable reverse fly is a pull-pattern exercise targeting the rear deltoids and upper back. You stand facing a cable machine, cross-grip the handles, and pull them apart in a wide arc. Constant cable tension makes this variation superior to dumbbell reverse flies for time under tension and shoulder health.

Technique & Form

1. Starting position: Set cables at shoulder height. Cross-grip the handles (left hand grabs right cable, right hand grabs left). Arms extended in front with slight elbow bend.
2. Pull apart: Retract your shoulder blades and pull the handles apart in a wide arc until arms are roughly in line with your shoulders.
3. Squeeze: Hold 1-2 seconds, squeezing your rear delts and mid-traps.
4. Return: Bring handles back together with a 2-second eccentric.
5. Breathing: Exhale on the pull, inhale on the return. Perform 3 sets of 12-15 reps.

Muscles Worked

• Primary movers: Posterior deltoid, rhomboids, mid-trapezius
• Secondary: Infraspinatus, teres minor, lower trapezius
• Stabilizers: Core, rotator cuff

Common Mistakes

1. Using too much weight: This is a corrective exercise. Light-moderate weight with full range of motion.
2. Bending the elbows: Maintain a fixed slight bend throughout.

Benefits

Cable reverse flies build rear deltoid and scapular retraction strength with constant tension, balancing the anterior-dominant pressing in HYROX^® training and promoting shoulder health.

HYROX^® Context

Rear deltoid and upper-back endurance supports Sled Pull (upper back engagement) and running posture (preventing shoulder rounding under fatigue). Programme as a corrective exercise: 3 sets of 12-15 reps on pulling days or superset with pressing work.

Variations & Alternatives

• Band Pull Apart - Portable band alternative for daily corrective work.
• Barbell Bent Over Row - Compound pull for overall back strength.
• Cable Row - Seated horizontal pull for lat and mid-back development.

FAQ

Cable reverse fly or band pull apart? Both target the same muscles. Cables offer more resistance options; bands are more portable. Use band pull aparts daily and cable reverse flies on gym days.

How many sets per week? 6-10 sets of rear delt work per week for shoulder health. Combine cable reverse flies, band pull aparts, and face pulls.

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