Cable Supine Reverse Fly
Strengthen your posterior deltoids and upper back with the Cable Supine Reverse Fly.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Supine Reverse Fly
Cable Incline Cross Rear Fly
Shoulders · Deltoid Posterior · Cable
Cable 45 degrees Reverse Fly
Shoulders · Cable
Lever Seated Reverse Fly
Shoulders · Deltoid Posterior · Leverage machine
Dumbbell Reverse Fly
Shoulders · Deltoid Posterior · Dumbbell
Description
A weightlifting exercise that mainly targets the shoulders and the upper back muscles. The person performing the exercise lies face-up on an incline bench and lifts the weights in a reverse fly motion using a cable machine.
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How to do Cable Supine Reverse Fly
- 01Setup
Position an incline bench between two low cable pulleys, adjusting the bench to a 30-45 degree incline for optimal rear deltoid engagement.
- 02Setup
Lie supine (face up) on the incline bench with your head and upper back fully supported. Reach across your chest to grab the opposite cable handles with an overhand grip.
- 03
With a slight, consistent bend in your elbows, exhale and initiate the movement by pulling the cables upward and outward in a wide arc, focusing on squeezing your shoulder blades together.
- 04
Continue pulling until your arms are roughly parallel to the floor and in line with your shoulders, feeling a strong contraction in your posterior deltoids.
- 05
Inhale and slowly reverse the motion, controlling the weight as you return the handles to the starting position across your chest, allowing for a stretch in your rear deltoids.
Tips
- Focus on squeezing your shoulder blades together at the peak of the movement to maximize engagement of the posterior deltoids and upper back muscles.
- Maintain a slight and consistent bend in your elbows throughout the entire range of motion to prevent stress on the elbow joint and keep tension on the target muscles.
- Emphasize the eccentric (lowering) phase, slowly controlling the weight back to the starting position to increase time under tension and promote muscle growth.
- Ensure the cable pulleys are set at the lowest possible position to allow for the correct upward and outward arc, optimizing the resistance profile for the rear deltoids.
Common mistakes
- Swinging the weight with momentum instead of controlled movement reduces target muscle activation; decrease the weight and focus on a deliberate, slower pace.
- Straightening the elbows completely shifts tension away from the rear deltoids to the triceps and shoulder joints; keep a slight bend to isolate the target muscles effectively.
- Shrugging the shoulders towards the ears engages the upper traps instead of the rear deltoids; keep your shoulders depressed and retracted throughout the exercise.
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Get Ellim — FreeQuestions
What muscles does Cable Supine Reverse Fly work?
Cable Supine Reverse Fly primarily targets Deltoid Posterior. Secondary muscles include Deltoid Lateral, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Cable Supine Reverse Fly good for beginners?
Cable Supine Reverse Fly is rated advanced. 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 Supine Reverse Fly?
You need Cable to perform Cable Supine 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 Supine Reverse Fly?
Focus on squeezing your shoulder blades together at the peak of the movement to maximize engagement of the posterior deltoids and upper back muscles. Maintain a slight and consistent bend in your elbows throughout the entire range of motion to prevent stress on the elbow joint and keep tension on the target muscles. Emphasize the eccentric (lowering) phase, slowly controlling the weight back to the starting position to increase time under tension and promote muscle growth. Ensure the cable pulleys are set at the lowest possible position to allow for the correct upward and outward arc, optimizing the resistance profile for the rear deltoids.
What are common mistakes when doing Cable Supine Reverse Fly?
Swinging the weight with momentum instead of controlled movement reduces target muscle activation; decrease the weight and focus on a deliberate, slower pace. Straightening the elbows completely shifts tension away from the rear deltoids to the triceps and shoulder joints; keep a slight bend to isolate the target muscles effectively. Shrugging the shoulders towards the ears engages the upper traps instead of the rear deltoids; keep your shoulders depressed and retracted throughout the exercise.
Related exercises
Cable Standing Rear Delt Horizontal Row (with rope)
Shoulders · Deltoid Posterior · Cable
Cable Seated Rear Lateral Raise
Shoulders · Deltoid Posterior · Cable
Cable Seated Rear Delt Fly with Chest Support
Shoulders · Deltoid Posterior · Cable
Cable twisting overhead press
Shoulders · Deltoid Anterior · Cable
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store