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Standing cable reverse fly

Standing between two high pulleys, the crossed cables pull the arms open and back: ACE rates it intermediate, the trunk unsupported.

Shoulder blades family

Standing cable reverse fly

DemandMedium
Equipment requiredA cable machine
Muscle focusShoulders · Back

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

  1. Stand facing two pulleys at chest height, each hand holding the cable from the opposite side.
  2. Open the arms out and back until they are in line with the shoulders.
  3. Return slowly until the cables cross.

Form cues

  • Keep the elbows soft and fixed.
  • Don't lean back to pull.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders, Back.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

A cable machine

Level

Intermediate. See the easier and harder options above.

Workouts that use it

Guides that use it

Similar moves

Bent-over reverse fly demonstrated on the 3D figure3D demoBent-over reverse flyIntermediate · A dumbbellIncline reverse fly demonstrated on the 3D figure3D demoIncline reverse flyBeginner · A dumbbell + A bench or boxIncline reverse fly with external rotation demonstrated on the 3D figure3D demoIncline reverse fly with external rotationIntermediate · A dumbbell + A bench or boxOne-arm incline reverse fly demonstrated on the 3D figure3D demoOne-arm incline reverse flyBeginner · A dumbbell + A bench or boxReverse fly machine demonstrated on the 3D figure3D demoReverse fly machineBeginner · Strength machineFlat-bench reverse fly demonstrated on the 3D figure3D demoFlat-bench reverse flyBeginner · A dumbbell + A bench or box

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Questions people ask

What muscles does the Standing cable reverse fly work?

Mainly the shoulders and back.

What equipment do I need for the Standing cable reverse fly?

A cable machine.

Is the Standing cable reverse fly good for beginners?

It is graded intermediate. If it is too hard right now, start with the Prone Y-T-W raises.

What is an easier alternative to the Standing cable reverse fly?

Try the Prone Y-T-W raises or the Wall angel. Both are written steps in the same progression.

How do I make the Standing cable reverse fly harder?

Progress to the Barbell rear-delt row or the Tuck back lever. Follow that guide’s technique and any stated timing.