Cable Isolateral Reverse Fly
The Cable Isolateral Reverse Fly primarily works the Posterior Deltoid, with secondary activation of the Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Erector Spinae, External Obliques, Rectus Abdominis, Triceps (Long Head), Wrist Extensors. It is a cable isolation exercise at intermediate difficulty.
The Cable Isolateral Reverse Fly is an intermediate isolation exercise performed with cable, following a horizontal pull movement pattern. It primarily targets the Posterior Deltoid, with secondary engagement of the Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the Posterior Deltoid.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid |
| Secondary | Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Posterior Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, External Obliques, Rectus Abdominis, and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Triceps (Long Head) (triceps)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Stand facing twin pulley cables positioned close together and approximately shoulder height.
- Grasp stirrup cable attachment in each hand.
- Step back away from machine so cable is taut.
- Stand with feet staggered.
- Point elbows outward with arms straight or slightly bent.
Execution
- Pull stirrups out to sides, maintaining stiff elbow position throughout exercise.
- Return to original position and repeat.
Comments
- Upper arms should travel in horizontal path at shoulder height (not downward) to minimizeLatissimus Dorsiinvolvement.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Posterior Deltoid) and can be substituted based on your equipment or variation preferences.
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