Shoulders Exercise · Cable
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Cable Supine Reverse Fly is a targeted isolation shoulders movement designed to train the Delts with direct engagement of the Rhomboids.
Single-joint horizontal adduction isolating the sternal and clavicular pectoralis fibers without triceps tricep fatigue limiting set termination. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
Lying face-up for a reverse fly changes the resistance angle on the rear delts compared to the more common bent-over version, since gravity and the cable pull from a different direction entirely. It's a less typical way to train rear delts, useful for hitting the muscle through an angle standard bent-over work doesn't reach. Keeping the movement controlled, rather than using momentum to swing the arms up, is what keeps the tension on the rear delts.
How to Do the Cable Supine Reverse Fly
- Attach a D-handle to a low pulley and lie face-down on a flat bench.
- Grip a handle in each hand with palms facing down, and stretch your arms straight out in front of you.
- With your arms kept straight, lift them out to the sides until they're level with the floor.
- Pause briefly at the top, then lower your arms slowly back to the start.
- Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the delts.
Recommended Sets & Reps by Training Goal
65–75% 1RM · 60s rest
50–60% 1RM · 30–45s rest
Controlled 3s eccentric · 60s rest
Biomechanical & Joint Load Cues
Single-joint horizontal adduction isolating the sternal and clavicular pectoralis fibers without triceps tricep fatigue limiting set termination.
Common Mechanical Mistakes & Form Errors to Avoid
- Bending Elbows into a Press: Excessively bending elbows into 90 degrees during flyes turns the movement into a press, recruiting triceps instead of isolating pectorals.
- Overstretching the Shoulder Capsule: Dropping arms too far behind the torso plane strains the anterior capsule without adding meaningful pec activation.
- Rushing the Converging Squeeze: Failing to pause briefly at peak contraction in front of the chest misses the maximal short-muscle fiber recruitment.
Proper Breathing Patterns & Core Engagement
Inhale as arms open into full chest stretch; exhale as hands converge in front of the chest.
Add the Cable Supine Reverse Fly to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Do not overstretch past comfortable range in the bottom position if you have a history of anterior shoulder subluxation or AC joint sprain. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Shoulders exercises category.
Muscles Worked
The Cable Supine Reverse Fly primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Rhomboids.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
Equipment Alternatives
Don't have cable? These target the same delts with different equipment.
FAQ
- What muscles does the Cable Supine Reverse Fly work?
- The Cable Supine Reverse Fly primarily targets the delts as the primary agonist. Synergist assistance is provided by the trapezius along with the rhomboids. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Cable Supine Reverse Fly?
- The Cable Supine Reverse Fly is performed using a cable. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Cable Supine Reverse Fly?
- The most frequent error is bending elbows into a press: Excessively bending elbows into 90 degrees during flyes turns the movement into a press, recruiting triceps instead of isolating pectorals.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Cable Supine Reverse Fly?
- For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.
- What's a good alternative to the Cable Supine Reverse Fly?
- If you don't have access to a cable, the Left Hook. Boxing targets the same delts using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.