Chest-Supported Cable Reverse Fly
In short
The chest-supported cable reverse fly trains your rear delts, with your back helping. You need a cable station, and do 12 to 20 reps per set. Mitta rates it A.
At a glance
- Main muscle
- Rear delts
- Also works
- Back
- Equipment
- Cable
- Rep range in Mitta
- 12 to 20 reps
- Skill level
- Intermediate
- How tiring
- Low
- Weight step in Mitta
- 1.25 kg
How to do it
- Incline bench facing the cables, chest against the backrest.
- Cables at shoulder height, wrist cuffs on both sides.
- Arms out and back, chest stays on the bench.
Pick a weight you can lift for 12 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
The chest support takes your lower back and momentum out of it, the cable gives tension through the whole range; comparable to the reverse pec deck. No direct evidence.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Reverse Pec Deck · Machine · rating S
- Chest-Supported Dumbbell Reverse Fly · Dumbbell · rating A
- Cable Reverse Fly · Cable · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the chest-supported cable reverse fly.
Let Mitta set the weight.
Mitta plans the chest-supported cable reverse fly with a weight and rep target for every set, worked out from your last sessions.
Questions about the
chest-supported cable reverse fly
What muscles does the chest-supported cable reverse fly work?
The chest-supported cable reverse fly mainly trains your rear delts. Your back help.
How many reps of the chest-supported cable reverse fly should I do?
Mitta plans the chest-supported cable reverse fly at 12 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the chest-supported cable reverse fly?
Good alternatives that train the same muscle are the reverse pec deck, chest-supported dumbbell reverse fly and cable reverse fly.
Is the chest-supported cable reverse fly good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the chest-supported cable reverse fly have rating A?
The chest support takes your lower back and momentum out of it, the cable gives tension through the whole range; comparable to the reverse pec deck. No direct evidence.