Shoulders · Cable
Cable Reverse Flyes
How to do the cable reverse flyes, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Fly
- Mechanic
- Isolation
How to do it
Set cables to shoulder height. Grab the handles with opposite hands, then pull the cables outward and back, squeezing your rear delts.
- 1Stand facing the cable machine and pull the handles out and back so you feel your rear delts and upper back contracting
- 2Keep a slight bend in your elbows and squeeze your shoulder blades together at the end of the movement
- 3Control the return to the start to feel a gentle stretch across your chest
Common mistakes
- Don't shrug your shoulders or let your traps take over, keep them down and relaxed
- Avoid using a heavy weight that forces you to swing or use momentum
- Don't flare your ribcage or arch your lower back; maintain a stable torso
Muscles worked
The cable reverse flyes mainly works the rear delts and mid traps, with the lower traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- BicepsMinor
- ForearmsMinor
- Side DeltsMinor
Cable Reverse Flyes strength standards
See how your cable reverse flyes ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM5 lb
Silvere1RM12.5 lb
Golde1RM20 lb
Platinume1RM30 lb
Diamonde1RM40 lb
Champione1RM55 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the cable reverse flyes for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed April 2026.