Cable High-Pulley Reverse Internally Rotated Fly
Target your rear deltoids and upper back with this unique cable fly variation. Improve posture and build a stronger back!
The Cable High-Pulley Reverse Internally Rotated Fly mainly works the shoulders, with help from the back and traps. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable High-Pulley Reverse Internally Rotated Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi); Upper Traps (trapezius, upper fibers)
Cable High-Pulley Reverse Internally Rotated Fly Variations and Alternatives
How to do the Cable High-Pulley Reverse Internally Rotated Fly
Attach handles to the high pulleys of a cable machine and cross your arms in front of you to grab the opposite handles.
Stand tall with a slight bend in your knees and your arms extended out at shoulder height.
Squeeze your rear deltoids and upper back to pull the handles wide and back in a sweeping motion.
Pause briefly at the peak contraction when your arms are fully extended to the sides.
Slowly return your hands to the starting crossed position under control.
Cable High-Pulley Reverse Internally Rotated Fly FAQs
What muscles does the Cable High-Pulley Reverse Internally Rotated Fly work?
The Cable High-Pulley Reverse Internally Rotated Fly mainly works the shoulders, with help from the back and traps. The main muscles are the posterior deltoid.
What equipment do you need for the Cable High-Pulley Reverse Internally Rotated Fly?
Cable handle attachment or cable machine.
What workout day should the Cable High-Pulley Reverse Internally Rotated Fly go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable High-Pulley Reverse Internally Rotated Fly variations and alternatives?
Similar exercises include the Cable Reverse 45-Degree Fly, Cable Low-Pulley Single-Arm Cross-Over Fly, Cable Reverse Cross-Over Fly and Cable Incline Rear-Delt Fly with Supported Back.
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