Cable Supine Reverse Fly
Description
The cable supine reverse fly is performed lying on your back between two cable stations, gripping handles attached to low or chest-height pulleys. Pulling the handles out to the sides in a fly motion targets the rear delts and rhomboids while the supine position eliminates lower back stress and momentum.
Muscle Group
Equipment Required
Cable Supine Reverse Fly Instructions
- Set both cable pulleys to chest height when lying down.
- Lie on your back on the floor or a flat bench between the two cable stations.
- Grip a handle in each hand with arms extended over your chest, palms facing each other.
- Brace your core and pull your shoulders back into the floor or bench.
- Maintain a slight bend in the elbows throughout.
- Pull the handles out to the sides in a wide arc.
- Squeeze your shoulder blades together as your arms extend.
- Slowly return to the starting position with control.
Cable Supine Reverse Fly Form & Visual
Cable Supine Reverse Fly Benefits
- Constant cable tension through the range
- Strict rear delt isolation
- Lying position eliminates body english
- Builds posterior shoulder strength
- Improves posture
- Useful for shoulder balance work
Cable Supine Reverse Fly Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius (middle and lower)
- Infraspinatus
Cable Supine Reverse Fly Variations & Alternatives
- Cable Reverse Fly
- Bent Over Reverse Fly
- Face Pull
- Y Raise
