How to Master the Cable Reverse Fly: Form, Sets, Reps, and Variations

Simple and effective tips for how to Master the Cable Reverse Fly: Form, Sets, Reps, and Variations. Learn how simple it is in our complete article.

Gym-goers run into several common rear delt mistakes that ruin the exercise's effectiveness:

• Excessive elbow bending: Turning the fly into a row occurs when the load is too heavy. Keep a slight, soft bend (around 10 to 15 degrees) fixed in your elbows throughout the entire set.
• Over-abducting past the torso: Pulling your arms way behind your body forces the humerus to glide anteriorly inside the glenohumeral joint. This strains the front joint capsule while shifting tension to the mid-traps. Stop your pull once your upper arms align with your torso.
• Shrugging the shoulders upward: If your traps creep into your ears as you fatigue, you engage the upper trapezius and levator scapulae. Drive your collarbones down before starting each repetition.
• Using dynamic torso sway: Rocking backward on heels to pull the stack introduces momentum. Keep your torso completely stationary.