How to perform the Cable Reverse Flye
- 1Stand between the cable stacks with the pulleys set around chest or shoulder height, grab the left handle with your right hand and the right handle with your left hand so your arms are crossed, then step back so the weights lift, keeping a soft bend in your elbows, chest up, knees relaxed, and abs tight.
- 2From this position, exhale as you pull the handles out and back in a wide arc until your hands are in line with or just behind your shoulders, squeezing your shoulder blades together without shrugging, then pause briefly and inhale as you slowly let your arms return to the crossed starting position without letting the weights slam down.
Coach tips
- Keep a slight bend in your elbows and focus on moving from your shoulders so you feel the work in your upper back and the back of your shoulders, not in your arms.
- Don’t arch your lower back or lean forward and back; keep your body steady, ribs down, and abs braced while only your arms move.
- Choose a weight you can control for smooth, steady reps, breathing out as you open the cables and in as you bring them back together.
Train shoulders smarter
One rep, one set. Hypro turns the Cable Reverse Flye into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Cable Reverse Flye weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much shoulders you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Cable Reverse Flye fits right into proven hypertrophy and strength templates.
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