SPLYT · Workouts · Routines · Exercises · Tools
Shoulders · Cable · Intermediate

How to do Cable Supine Reverse Fly

The cable supine reverse fly is an isolation exercise targeting the rear deltoids, performed lying face down on a bench while using a cable machine. It emphasizes shoulder strength and stability, with secondary activation of the trapezius and rhomboids.

Cable Supine Reverse Fly demonstration
Primary muscle
Shoulders
Also works
Trapezius and Rhomboids
Equipment
Cable
Level
Intermediate
Category
Shoulders

How to do Cable Supine Reverse Fly, step by step

  1. Attach a D-handle to a low pulley cable machine and lie face down on a flat bench.
  2. Grasp the D-handle with each hand, palms facing down, and extend your arms straight out in front of you.
  3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles worked

Cable Supine Reverse Fly works your shoulders as the main mover, with help from your trapezius and rhomboids.

Track Cable Supine Reverse Fly in SPLYT

Cable Supine Reverse Fly is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More shoulder exercises

All 151 shoulder exercises →

More with a cable

Every cable exercise → · The full exercise library →