Seated Cable Reverse Fly

Sit tall on a bench in front of a cable crossover with the pulleys set slightly above shoulder height, and grab the handles with your arms crossed. Reach your arms forward at shoulder height and cross them, then stabilize your body with your hips and feet first.

Keep a slight bend in your elbows and open your arms to the sides until they form a T at shoulder height. With your torso upright, your arms must open straight out and back to load the rear delts.

Pause briefly at the top, then slowly bring your arms together and cross them in front of your body again. Holding your seated position while controlling the tempo keeps cable tension to the end.

Focus on the backs of your shoulders and the area between your shoulder blades tightening together. Sitting removes lower-body momentum, so it is easy to check that only the rear delts open your arms.

Leaning back as you open creates momentum and arches your lower back. If your hands drop below shoulder height, tension leaks to your back and arms, so keep your arm height consistent.

Exhale as you open your arms and inhale as you bring them together. Avoid abrupt tempo changes to make the rear-shoulder tension clearer.

Unlike the bent-forward seated rear lateral raise, you stay upright, which makes it a good way to train the rear delts with less lower-back stress. Build a stable 1-second top pause with a light weight, then add load gradually.