Cable 45 degrees Reverse Fly

Target your rear deltoids and upper back with the Cable 45-Degree Reverse Fly. This exercise effectively builds shoulder stability and posture.

IntermediateShoulders Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable 45 degrees Reverse Fly

Isolation

Band reverse fly

Shoulders · Deltoid Posterior · Band

Beginner

Isolation

Cable Supine Reverse Fly

Shoulders · Deltoid Posterior · Cable

Advanced

Isolation

Cable One Arm Reverse Fly

Shoulders · Cable

Intermediate

Compound

Ring Reverse Fly

Shoulders · Body weight

Advanced

Description

This is an exercise primarily targeting the deltoids, performed on a cable machine. The user holds the cables in a crossed position, then pulls them apart, maintaining a slight bend in the elbows.

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How to do Cable 45 degrees Reverse Fly

01
Setup
Stand in the middle of a cable crossover machine, setting both pulleys to approximately shoulder height.
02
Setup
Reach across your body to grab the opposite cable handles with a neutral grip, crossing your arms in front of your chest.
03
Setup
Take a small step back, maintaining a slight bend in your elbows, and lean forward slightly at your hips with a neutral spine.
04
Exhale as you pull the cables out and back in a wide arc, squeezing your shoulder blades together and keeping your elbows slightly bent.
05
Continue pulling until your arms are roughly in line with your shoulders, forming a "T" shape with your body, focusing on contracting your rear deltoids.
06
Inhale as you slowly and controlledly return the handles to the starting crossed position, resisting the pull of the cables throughout the movement.

Tips

Initiate the movement by retracting your shoulder blades, rather than just swinging your arms, to maximize rear deltoid and upper back engagement.
Maintain a consistent, slight bend in your elbows throughout the entire range of motion to protect your elbow joints and keep tension on the target muscles.
Imagine you are trying to squeeze a pencil between your shoulder blades at the peak of the contraction for maximum muscle recruitment.
Control the eccentric (return) phase of the movement to maximize time under tension and enhance muscle growth.

Common mistakes

Rounding the upper back instead of maintaining a neutral spine reduces rear delt activation; keep your chest up and shoulders back to isolate the target muscles.
Using excessive weight causes you to swing the weight or use momentum; decrease the weight to perform the movement with strict form and control.
Locking out your elbows puts unnecessary strain on the joint; maintain a consistent, slight bend in your elbows throughout the entire range of motion.

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Questions

Is Cable 45 degrees Reverse Fly good for beginners?

Cable 45 degrees Reverse Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable 45 degrees Reverse Fly?

You need Cable to perform Cable 45 degrees Reverse Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable 45 degrees Reverse Fly?

Initiate the movement by retracting your shoulder blades, rather than just swinging your arms, to maximize rear deltoid and upper back engagement. Maintain a consistent, slight bend in your elbows throughout the entire range of motion to protect your elbow joints and keep tension on the target muscles. Imagine you are trying to squeeze a pencil between your shoulder blades at the peak of the contraction for maximum muscle recruitment. Control the eccentric (return) phase of the movement to maximize time under tension and enhance muscle growth.

What are common mistakes when doing Cable 45 degrees Reverse Fly?

Rounding the upper back instead of maintaining a neutral spine reduces rear delt activation; keep your chest up and shoulders back to isolate the target muscles. Using excessive weight causes you to swing the weight or use momentum; decrease the weight to perform the movement with strict form and control. Locking out your elbows puts unnecessary strain on the joint; maintain a consistent, slight bend in your elbows throughout the entire range of motion.