Cable Supine Reverse Fly

1. Place a flat bench centered between two cable stacks and set both pulleys to their lowest position with D-handles attached.
2. Grab the left handle with your right hand and the right handle with your left hand so the cables cross beneath the bench line.
3. Lie back on the bench with feet flat on the floor and arms extended above your chest, cables taut.
4. Keep a slight fixed bend in your elbows and pull the handles out and away from each other in a wide arc.
5. Continue until your arms are out to your sides near shoulder level, exhaling as you squeeze the rear delts and upper back.
6. Pause briefly, then let the handles travel back above your chest under control as you inhale.
7. Keep your head, shoulders and hips pressed into the bench for every rep.

Common Mistakes

• Forgetting to cross the cables: pulling the same-side handles removes tension in the finish position; the cables must cross for resistance to stay on the rear delts.
• Pressing instead of flying: bending the elbows heavily turns the movement into a strange press; keep the arms long with a fixed slight bend.
• Lifting the head and shoulders off the bench: straining upward recruits the neck and defeats the supine setup; stay flat and let the arms work alone.
• Rushing the return: letting the stack yank the arms back overhead loses the eccentric; resist the cables all the way back above the chest.