Perform the cable 45 degrees reverse fly to target your upper back and rear shoulders. This exercise enhances shoulder stability and posture.
- Stand with your feet shoulder-width apart, holding the cable handles at shoulder height.
- Pull the cables out to the sides, keeping a slight bend in your elbows.
- Focus on squeezing your shoulder blades together at the peak of the movement.
- Slowly return to the starting position and repeat.
How to perform the Cable 45 degrees Reverse Fly
- Set up. Set up in a stable, balanced starting position appropriate for the Cable 45 degrees Reverse Fly using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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