Cable Supine Reverse Fly

Setup

1. 01Place a flat bench between two low pulleys in a cable crossover station.
2. 02Lie supine on the bench and grab the left handle with the right hand and the right handle with the left, arms crossed above the chest.
3. 03Press feet into the floor and keep the lower back settled on the bench.
4. 04Start with the arms extended over the chest with a soft elbow bend.

Execution

1. 01Sweep the arms out and down in a wide arc against the crossing cables.
2. 02Keep the elbow angle fixed as the hands travel toward the floor at shoulder level.
3. 03Pause when the arms reach the sides, feeling the rear delts and upper back work.
4. 04Return the arms in the same wide arc back over the chest under control.

Checkpoints

• -Elbows keep a fixed soft bend; no pressing.
• -Head and upper back stay on the bench.
• -Cables cross over the torso throughout the rep.
• -The motion is a smooth arc, not a jerk off the stack.

Common mistakes

• -Bending and extending the elbows so it becomes a press.
• -Lifting the head or arching off the bench to gain range.
• -Letting the stacks pull the arms back too fast.
• -Loading heavy and shrinking the arc to a short pull.