Cable Supine Reverse Fly

Also known as: supine cable reverse fly

Beginner

Delts

Cable

Cable Supine Reverse Fly trades complexity for delt size from every angle, and it works well after overhead pressing.

How to do 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.

Add to an AI Workout Plan All Shoulders Exercises

Cable Supine Reverse Fly Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Step back until the stack never rests at the top.

Common Cable Supine Reverse Fly Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Swinging more weight than the delts can actually control

Drop the load until the arm rises without help from the torso.

Training every set to failure this early

Leave two or three reps in the tank and add sets instead.

Easier and Harder Than Cable Supine Reverse Fly

Harder progression

Dumbbell Incline T-raise

Swap Cable Supine Reverse Fly For

Dumbbell Upright Shoulder External Rotation

Kettlebell Alternating Press

Barbell Standing Close Grip Military Press

Cable Supine Reverse Fly — Frequently Asked Questions

How do you 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. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Supine Reverse Fly work?

The Cable Supine Reverse Fly primarily targets the delts. It is classified as a shoulders exercise and is performed with a cable machine.

How many sets and reps of the Cable Supine Reverse Fly should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Supine Reverse Fly good for beginners?

Yes. The Cable Supine Reverse Fly is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Cable Supine Reverse Fly?

Try the Dumbbell Upright Shoulder External Rotation, Kettlebell Alternating Press or the Barbell Standing Close Grip Military Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Supine Reverse Fly the same as the supine cable reverse fly?

Yes. The Cable Supine Reverse Fly is also commonly called the supine cable reverse fly. Different gyms and training programs label it differently, but "supine cable reverse fly" refer to this same movement.