Shoulders · Cable machine

Cable 45-degrees Reverse-Fly

The cable 45-degrees reverse-fly is an isolation exercise designed to target the posterior deltoids, rhomboids, and middle trapezius. It is best placed toward the end of a pull or shoulder workout to support shoulder integrity, posture, and balanced upper-body development.

Muscles: Shoulders, Back
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand facing a cable machine with dual handles set at shoulder height.
Cross your arms and grab the opposite handles.
Step back to create tension.
Pull the handles back and out to your sides at a 45-degree angle, squeezing your rear delts and upper back.
Return to the starting position with control.

Common mistakes

Bending and straightening the elbows turns the exercise into a triceps extension, removing tension from the rear delts.
Shrugging the shoulders upward excessively recruits the upper traps and takes work away from the target musculature.
Swinging the torso to build momentum robs the deltoids of peak mechanical tension and risks loss of eccentric control.

Tips

Maintain a fixed, slight bend in your elbows from start to finish to isolate the shoulder joint.
Pause briefly at peak contraction to ensure the rear deltoids and upper back are fully engaged.
Set the pulleys so your arms pull outward and downward along a natural 45-degree diagonal path without wrist strain.

Sets and reps

Perform 3 to 4 sets of 12 to 15 reps focusing on control and peak contraction. Rest for 60 to 90 seconds between sets.

Muscles worked

Cable 45-degrees Reverse-Fly: shoulders, back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What is the benefit of pulling at a 45-degree angle compared to horizontal?

The 45-degree angle aligns closely with the line of pull of the rear deltoid fibers and often feels more comfortable on the shoulder joint than a strictly horizontal line.

Can this exercise be replicated without a cable machine?

Yes, you can perform bent-over dumbbell flyes with a diagonal sweep or use resistance bands anchored across each other at chest height.

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