Cable Supine Reverse Fly exercise animation (Hombre)

Cable Supine Reverse Fly

Músculo objetivo
Deltoid Posterior
Músculos sinergistas
Deltoid Lateral, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipamiento
Cable
Parte del cuerpo
Shoulders
Tipo
Strength

The cable supine reverse fly is a shoulder isolation exercise performed lying face-up on a bench between two low cable pulleys, targeting the rear deltoids. The lateral deltoids, teres major, and lower and middle trapezius assist, making it a precise way to build rear-shoulder strength and improve upper-back posture with constant cable tension.

Cómo hacer el Cable Supine Reverse Fly

  1. 1Set a flat bench between two low cable pulleys and attach a single handle to each, then lie back on the bench so your chest faces the ceiling.
  2. 2Take the left handle in your right hand and the right handle in your left so the cables cross beneath you, keeping a slight, fixed bend in your elbows.
  3. 3Start with your arms reaching up toward the ceiling, hands above your chest and the cables under tension.
  4. 4Open your arms out to the sides in a wide arc, leading with your elbows and squeezing your shoulder blades together.
  5. 5Lower until your upper arms are roughly level with your torso and you feel a strong contraction across the rear of your shoulders.
  6. 6Pause briefly at the fully opened position without letting the weight pull your shoulders into the bench.
  7. 7Bring your hands back up along the same arc under control until they meet above your chest.
  8. 8Complete your reps, then return the handles to the pulleys with control.

Consejos de técnica

  • Keep a soft, unchanging bend in your elbows throughout so the movement happens at the shoulder, not the arm.
  • Lead the arc with your elbows rather than your hands to keep tension on the rear delts instead of the triceps.
  • Use lighter weight than you would for a standing cable movement and prioritize a controlled, full range of motion.
  • Keep your shoulder blades retracted and avoid letting your shoulders round forward as you open your arms.

Errores comunes

  • Bending and straightening the elbows like a press, which turns the rear-delt isolation into a triceps movement and removes tension from the target.
  • Using too much weight and jerking the arms open, which recruits momentum and risks straining the shoulder joint.
  • Cutting the range short at the bottom, which skips the peak contraction where the rear delts work hardest.
  • Shrugging the shoulders up toward the ears, which shifts the load onto the upper traps instead of the rear delts.

Preguntas frecuentes

What muscles does the cable supine reverse fly work?

It primarily targets the rear deltoids, with the lateral deltoids, teres major, and lower and middle trapezius assisting to open the arms and retract the shoulder blades.

Why do the cables cross under the bench?

Crossing the cables (left handle in the right hand, right in the left) lines up the resistance with the wide outward arc of the arms, keeping constant tension on the rear delts through the full movement.

Is the cable supine reverse fly good for beginners?

Yes. Lying on the bench supports your torso and removes the temptation to swing, making it easier than a bent-over version to feel the rear delts. Start light and focus on form.

How many sets and reps should I do?

Because the rear delts respond well to volume and control, aim for 3 to 4 sets of 12 to 20 reps with a weight that lets you keep strict form and a full range of motion.

What is a good alternative to the cable supine reverse fly?

Standing cable reverse flyes or a bent-over dumbbell reverse fly train the same rear-delt arc; a reverse pec deck is a good machine-based option if you want a fixed path.

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