Cable 45 degrees Reverse Grip Reverse Fly exercise animation (Male)

Cable 45 degrees Reverse Grip Reverse Fly

Target muscle
—
Equipment
Cable
Body part
Shoulders
Type
Strength

The cable 45 degrees reverse grip reverse fly is a shoulder isolation exercise that targets the rear (posterior) deltoids, with support from the upper back. Performed leaning forward at roughly a 45° torso angle and using an underhand (reverse) grip on low cable handles, the constant cable tension keeps the rear delts loaded through the full range, making it a useful accessory for shoulder balance and posture.

How to do the Cable 45 degrees Reverse Grip Reverse Fly

  1. 1Set two cable pulleys to the lowest position and attach a single handle to each, taking the left handle in your right hand and the right handle in your left so the cables cross in front of you.
  2. 2Take an underhand (reverse) grip on each handle with your palms facing up and forward.
  3. 3Step back to create tension, hinge at your hips, and lean your torso forward to roughly a 45° angle with a flat back and a soft bend in your knees.
  4. 4Let your arms hang down and slightly forward with a fixed, slight bend in your elbows; this is your starting position.
  5. 5Squeeze your shoulder blades together and sweep your arms out and back in a wide arc until they reach roughly shoulder height.
  6. 6Pause briefly at the top, feeling the contraction in the back of your shoulders, while keeping your elbows soft and unchanged.
  7. 7Lower the handles back to the start under control, resisting the cables the whole way.
  8. 8Complete your reps, then step forward to relieve the tension and return the handles to the pulleys.

Form tips

  • Lead the movement with your elbows and hands, not your wrists, so the work stays in the rear delts rather than the arms.
  • Keep the bend in your elbows fixed throughout; if the angle keeps changing you are turning a fly into a row.
  • Hold your 45° torso angle steady and braced so momentum from the lower back does not take over the lift.
  • Use a slow, controlled tempo and a brief squeeze at the top to make the most of the constant cable tension.
  • Start light — the rear delts are small and respond better to clean form and moderate loads than to heavy weight.

Common mistakes

  • Swinging the torso up and using momentum to fling the handles back, which shifts the work off the rear delts and strains the lower back.
  • Bending and straightening the elbows through the rep, which turns the fly into a triceps or row movement and removes tension from the shoulders.
  • Shrugging the shoulders up toward the ears instead of squeezing the shoulder blades together, loading the traps rather than the rear delts.
  • Going too heavy, which forces compensations and shortens the range of motion before the rear delts are fully worked.
  • Rounding the upper back instead of keeping a flat, braced spine at the 45° hinge.

Frequently asked questions

What muscles does the cable 45 degrees reverse grip reverse fly work?

It mainly works the rear (posterior) deltoids at the back of the shoulders, with help from the upper-back muscles that retract the shoulder blades.

Why use a reverse (underhand) grip?

The underhand grip rotates the shoulders slightly and changes the line of pull on the rear delts, giving a different feel from the standard reverse fly while still targeting the back of the shoulders.

Why use cables instead of dumbbells for this fly?

Cables keep constant tension on the rear delts through the entire range, including the start and the top, whereas dumbbells lose tension at the bottom. That makes the cable version a steady, controlled option for the shoulders.

How many sets and reps should I do?

As a shoulder accessory, 3–4 sets of 12–20 reps with a light to moderate weight works well. Prioritize a clean arc and a squeeze over heavier loads.

Is this exercise good for beginners?

Yes. The cable's fixed path makes it easier to learn than free-weight rear-delt work — just start light, keep your elbow bend fixed, and hold a steady 45° torso angle.

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