How to Master the Cable Reverse Fly: Form, Sets, Reps, and Variations
By Sarah Jenkins
Walk up to a dual-pulley cable crossover station. The first step is precise cable height adjustment. Set both pulleys between shoulder height and chin level. If the pulleys sit too high, the movement degenerates into a modified lat pulldown; set them too low, and you turn it into a front raise variation that overloads the upper traps.
Remove all stirrup handles. Instead, grip the bare cable carabiners or attach padded wrist cuffs. Gripping traditional handles forces forearm activation and wrist extension, which often causes lifters to pull with their forearms instead of driving their elbows outward. Wrist cuffs completely bypass grip strength, eliminating forearm compensation and focusing tension squarely on the posterior shoulder.
Stand centered between the towers. Reach your left hand across your body to grab the right cable, and your right hand to grab the left cable. Step back one or two paces so the weight plates lift slightly off the stack. Your feet should sit hip-width apart in an athletic, balanced stance.
Sarah Jenkins is a veteran tech journalist with over 12 years of experience covering artificial intelligence, mobile innovations, and digital ethics. Her insights have appeared in leading technology publications worldwide.
