What muscles does the Cable Supine Reverse Fly work?

The Cable Supine Reverse Fly primarily targets the shoulder muscles, with a strong emphasis on the rear deltoids. It also engages the upper back muscles, especially the rhomboids and trapezius, to help improve posture and shoulder stability.

What equipment do I need for the Cable Supine Reverse Fly and are there alternatives?

You’ll need a bench and cable machine setup for this exercise. If you don’t have access to cables, resistance bands anchored low can be used as a substitute, though the resistance curve will feel slightly different.

Is the Cable Supine Reverse Fly suitable for beginners?

Yes, beginners can perform this exercise, but it’s important to start with a light weight to focus on form. Pay attention to controlled movements and avoid jerking the cables to reduce strain on the shoulder joints.

What are common mistakes to avoid when doing the Cable Supine Reverse Fly?

One common mistake is locking out the elbows, which can strain the joint and reduce shoulder engagement. Another is pulling too quickly without squeezing the shoulder blades, which limits muscle activation and reduces effectiveness.

How many sets and reps should I do for the Cable Supine Reverse Fly?

For general strength and muscle tone, aim for 3 sets of 10–15 reps with a manageable weight. Adjust volume based on your goals higher reps for endurance and lower reps with more resistance for strength.

How can I perform the Cable Supine Reverse Fly safely?

Keep your core engaged to protect your lower back and maintain a slight bend in the elbows throughout the movement. Avoid using momentum, and choose a resistance level that allows you to execute each rep with controlled form.

Are there variations or modifications for the Cable Supine Reverse Fly?

You can perform the exercise seated or standing with cables or resistance bands for a different angle of resistance. Adjusting the bench incline or using single-arm movements can also help target specific muscles more intensely.

Cable Supine Reverse Fly

Target Muscles

Primary:

Shoulders

Secondary:

Upper Back

Equipment Required

Bench

Bands

Exercise Type

Weight & Reps

How To Do

Lie supine on a bench with a cable handle in each hand, arms extended overhead. Pull the handles down and out, squeezing your shoulder blades together, then slowly return to the starting position. Maintain a slight bend in your elbows throughout the movement.

Step-by-Step Instructions

Set up a cable machine with two handles attached to the high pulleys. Adjust the cables so they are at a high position.
Place a flat bench between the two cables and lie down on your back (supine position) on the bench. Your head should be closer to the cables, and your feet should be flat on the floor for stability.
Grab the handles with each hand, keeping your arms extended straight up toward the ceiling. Your palms should face each other, and the cables should cross above your chest.
Begin the movement by pulling your arms outward and downward in a controlled motion, keeping a slight bend in your elbows. Focus on squeezing your shoulder blades together as you move.
Lower your arms until they are parallel to the floor or slightly below shoulder level.
Slowly return to the starting position by reversing the motion, keeping tension in the cables throughout the movement.
Repeat for the desired number of repetitions, maintaining proper form and control.

Explore more shoulders exercises or bench exercises in our exercise library.

Alternative Exercises

Band Pull Apart

Shoulders

Bands

Suspender Reverse Fly

Upper Back

Shoulders

Bands

Dumbbell Reverse Fly

Shoulders

Bench • Dumbbell

Dumbbell Rear Delt Row

Shoulders

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Cable Supine Reverse Fly work?: The Cable Supine Reverse Fly primarily targets the shoulder muscles, with a strong emphasis on the rear deltoids. It also engages the upper back muscles, especially the rhomboids and trapezius, to help improve posture and shoulder stability.
What equipment do I need for the Cable Supine Reverse Fly and are there alternatives?: You’ll need a bench and cable machine setup for this exercise. If you don’t have access to cables, resistance bands anchored low can be used as a substitute, though the resistance curve will feel slightly different.
Is the Cable Supine Reverse Fly suitable for beginners?: Yes, beginners can perform this exercise, but it’s important to start with a light weight to focus on form. Pay attention to controlled movements and avoid jerking the cables to reduce strain on the shoulder joints.
What are common mistakes to avoid when doing the Cable Supine Reverse Fly?: One common mistake is locking out the elbows, which can strain the joint and reduce shoulder engagement. Another is pulling too quickly without squeezing the shoulder blades, which limits muscle activation and reduces effectiveness.
How many sets and reps should I do for the Cable Supine Reverse Fly?: For general strength and muscle tone, aim for 3 sets of 10–15 reps with a manageable weight. Adjust volume based on your goals higher reps for endurance and lower reps with more resistance for strength.
How can I perform the Cable Supine Reverse Fly safely?: Keep your core engaged to protect your lower back and maintain a slight bend in the elbows throughout the movement. Avoid using momentum, and choose a resistance level that allows you to execute each rep with controlled form.
Are there variations or modifications for the Cable Supine Reverse Fly?: You can perform the exercise seated or standing with cables or resistance bands for a different angle of resistance. Adjusting the bench incline or using single-arm movements can also help target specific muscles more intensely.