Shoulders · Isolation

Bent Over Cable Reverse Fly

A rear deltoid exercise using low cable pulleys in a bent-over position for constant tension on the posterior delts. The crossed cables keep the rear delts loaded through the entire arc, including the bottom where dumbbells give them a rest. It is precision work: light weight, wide arcs, and a deliberate squeeze at the top of every rep.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Intermediate Cable Isolation Pull
bent-over-cable-reverse-fly-poster
  • Level Intermediate
  • Equipment Cable
  • Primary Muscles Rear Delts, Rhomboids, Traps
  • Movement Isolation Pull

Demonstration

Watch the Form Demo

Technique

How to Do the Bent Over Cable Reverse Fly

  1. Stand between two low pulleys and grip the left cable with your right hand and the right cable with your left.
  2. Hinge forward until your torso approaches parallel with the floor, cables crossed beneath you.
  3. Set a slight fixed bend in your elbows.
  4. Sweep both arms out and up in a wide arc, leading with the backs of your hands.
  5. Finish with your arms level with your shoulders and shoulder blades squeezed.
  6. Lower under control, letting the cables cross again at the bottom.

Anatomy

Muscles Worked

shoulders
Primary muscles
Rear Delts
Secondary muscles
Rhomboids Traps

Do This

Form Cues

  • Set the cables so they cross in front of you at the bottom of each rep.
  • Keep a fixed slight bend in the elbows throughout.
  • Lead with the backs of the hands and finish with the shoulder blades squeezed.
  • Sweep along the widest arc you can hold. Narrow, bent-arm reps drift into row territory.

Avoid This

Common Mistakes

  • Straightening and rebending the elbows, which brings the triceps into it.
  • Standing too upright, which changes the line of pull to the side delts.
  • Going heavy enough that the torso has to rock to move the handles.
  • Raising the torso as the set fatigues, which hands the work to the side delts and traps.

More to Explore

Variations & Related Exercises

Variations of this lift

Trains the same muscles

Put It Into Practice

Workouts Featuring This Lift

Muscle Gain Program Pull Day Workout

Pull Day Workout

The complete pull day: back, rear delts, and biceps in one focused session. Run it three times a week or…

Duration 8 Weeks
Frequency 3x / Week
Level Intermediate
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