Cable 45 degrees Reverse Fly exercise animation (Männlich)

Cable 45 degrees Reverse Fly

Zielmuskel
—
Equipment
Cable
Körperregion
Shoulders
Typ
Strength

The cable 45 degrees reverse fly is a shoulder isolation exercise that targets the rear deltoids while strengthening the upper-back stabilizers — the rhomboids and mid and lower trapezius. Performed at a cable machine with the arms pulling out and back at a roughly 45-degree downward angle, the constant cable tension makes it a precise way to build rear-shoulder detail and improve posture.

Cable 45 degrees Reverse Fly: So führst du sie aus

  1. 1Set two adjustable pulleys to roughly shoulder height and attach single handles, or cross the cables from a high setting.
  2. 2Stand in the centre and grab the opposite handle in each hand so the cables cross in front of your body, then take a half-step back to load tension.
  3. 3Hinge slightly at the hips and lean forward a few degrees so your torso sits at about a 45-degree line through your arms.
  4. 4Brace your core, set a soft bend in your elbows, and pull your shoulder blades down and slightly back.
  5. 5Sweep both arms out and back along a 45-degree path, leading with your elbows until your hands reach roughly shoulder level in line with your torso.
  6. 6Squeeze your rear delts and upper back at the end of the movement without shrugging your shoulders up toward your ears.
  7. 7Return under control to the crossed-arm start position, resisting the cable rather than letting it snap back.
  8. 8Complete your reps, then step forward to unload the cables and set the handles down safely.

Technik-Tipps

  • Lead the movement with your elbows, not your hands, to keep the work on the rear delts instead of the arms.
  • Keep a fixed, slight elbow bend throughout so the set stays a fly and does not turn into a rowing motion.
  • Use a slow, controlled tempo and pause briefly at the back of each rep — light cable resistance with full range beats heavy, jerky pulls here.
  • Keep your neck long and shoulders down; the squeeze should come from the upper back, not from shrugging.

Häufige Fehler

  • Using too much weight and swinging the torso, which turns the lift into momentum-driven rowing and takes tension off the rear delts.
  • Bending the elbows more as you pull, which recruits the biceps and back instead of isolating the shoulders.
  • Shrugging the shoulders toward the ears at the top, which loads the upper traps and can strain the neck.
  • Cutting the range short and never letting the cables cross at the start, which removes the stretch and reduces rear-delt activation.
  • Letting the cables yank your arms forward on the return, losing control and the muscle tension that builds the rep.

Häufig gestellte Fragen

What muscles does the cable 45 degrees reverse fly work?

It mainly works the rear deltoids (the back of the shoulders), with the rhomboids and mid and lower trapezius of the upper back assisting to retract and stabilise the shoulder blades.

Why use a cable instead of dumbbells for reverse flyes?

The cable keeps constant tension on the rear delts through the whole range, including the stretched start position, whereas dumbbells lose tension at the bottom. The crossed-cable setup also lets you pull along a clean 45-degree path.

How many sets and reps should I do?

The rear delts respond well to higher reps, so aim for 3 to 4 sets of 12 to 20 reps with a light-to-moderate weight you can control with full range and a brief squeeze each rep.

Is the cable reverse fly good for beginners?

Yes. The cable guides the path and rewards control over heavy loading, making it a beginner-friendly way to build rear-shoulder strength and improve posture. Start light and focus on leading with the elbows.

Where should I feel this exercise?

You should feel it in the back of your shoulders and across your upper back between the shoulder blades. If you feel it mostly in your lower back or biceps, reduce the weight and stop swinging or bending the elbows.

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