Shoulders exercise · cable
Cable Supine Reverse Fly
The cable supine reverse fly is a cable exercise that targets the shoulders (deltoids), with the trapezius and rhomboids assisting.
How to do the cable supine reverse fly
- Attach a D-handle to a low pulley cable machine and lie face down on a flat bench.
- Grasp the D-handle with each hand, palms facing down, and extend your arms straight out in front of you.
- Keeping your arms straight, raise them out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The trapezius and rhomboids work as secondary muscles. See all shoulder exercises or every cable exercise.
