How to do the Cable Supine Reverse Fly
Cable Supine Reverse Fly is an intermediate single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Trapezius and Rhomboids.
Cable Supine Reverse Fly demonstration · © GymiaFit
Cable Supine Reverse Fly at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Rhomboids
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Cable Supine Reverse Fly step by step
- 1Attach a D-handle to a low pulley cable machine and lie face down on a flat bench.
- 2Grasp the D-handle with each hand, palms facing down, and extend your arms straight out in front of you.
- 3Keeping your arms straight, raise them out to the sides until they are parallel to the floor.
- 4Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- 5Repeat for the desired number of repetitions.
Cable Supine Reverse Fly — questions
What muscles does the Cable Supine Reverse Fly work?
The Cable Supine Reverse Fly primarily targets the Delts. It also recruits the Trapezius, Rhomboids as secondary movers.
What equipment do I need for the Cable Supine Reverse Fly?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Supine Reverse Fly suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Supine Reverse Fly?
Cable Cross-over Reverse Fly, Cable Forward Raise, Cable Front Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Supine Reverse Fly demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.