TETSUCable Supine Reverse Fly
The Cable Supine Reverse Fly is a cable exercise for the shoulders that primarily targets the delts, with the trapezius and rhomboids assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to do the Cable Supine Reverse Fly
- Attach a D-handle to a low pulley cable machine and lie face down on a flat bench.
- Grasp the D-handle with each hand, palms facing down, and extend your arms straight out in front of you.
- Keeping your arms straight, raise them out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Supine Reverse Fly work?
The Cable Supine Reverse Fly primarily targets the delts. The trapezius and rhomboids work as supporting muscles.
What equipment do I need for the Cable Supine Reverse Fly?
You need a cable machine to perform the Cable Supine Reverse Fly.
How many sets and reps of the Cable Supine Reverse Fly should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Cable Supine Reverse Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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