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.
How to Do Cable Supine Reverse Fly
- 1Setup
Position an incline bench between two low cable pulleys, adjusting the bench to a 30-45 degree incline for optimal rear deltoid engagement.
- 2Setup
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.
- 3
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.
- 4
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.
- 5
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.
Variations
Cable Incline Cross Rear Fly
Sculpt and strengthen your posterior deltoids with the Cable Incline Cross Rear Fly.
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.
Lever Seated Reverse Fly
Strengthen your posterior deltoids and improve shoulder health with the Lever Seated Reverse Fly.
Dumbbell Reverse Fly
Strengthen your posterior deltoids and upper back with the dumbbell reverse fly. Learn proper form to enhance shoulder stability and posture.
Related Exercises
Cable Standing Rear Delt Horizontal Row (with rope)
Target and strengthen your rear deltoids with the Cable Standing Rear Delt Horizontal Row. This exercise builds shoulder stability and definition.
Cable Seated Rear Lateral Raise
Isolate your rear deltoids with the Cable Seated Rear Lateral Raise. This effective exercise builds shoulder width and definition while minimizing
Cable Seated Rear Delt Fly with Chest Support
Target your rear deltoids with this chest-supported cable fly. Isolate and strengthen your posterior shoulders for improved posture and balanced strength.
Cable twisting overhead press
Build strong, sculpted shoulders and a powerful, rotational core with the cable twisting overhead press.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Cable Supine Reverse Fly in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free