Shoulders · Rear delts
Cuff Reverse Fly
The Cuff Reverse Fly mainly trains your rear delts. Also working: upper back.
One cable
Wrist/ankle cuff
Standing, light pull
How to do it
- Side-on to the machine, cuff on the outside arm, arm across your chest
- Free hand on your hip or on the frame
- Sweep your arm, almost straight, in an arc out and back
- Return slowly across the front of your body: then switch sides
Coach’s tip
The rear delt is small: with a handle in your hand, the forearm and traps quickly join in. With the cuff your hand stays open and you feel exactly the muscle you’re targeting. Start very light.
Setup
Pulley
Pulley at shoulder height
Grip
Cuff on the wrist of the outside arm
Load
One cable
You need
Wrist/ankle cuff
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (rear delts). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cuff Reverse Fly work?
Mainly the rear delts. The upper back help.
How do I set up the cable machine for the Cuff Reverse Fly?
Pulley: Pulley at shoulder height. Grip: Cuff on the wrist of the outside arm. You also need: Wrist/ankle cuff.
What can I do instead of the Cuff Reverse Fly?
For the same movement: Face Pull, Cross-Cable Reverse Fly and Face Pull with Two Handles. In DCFT you swap with one tap.
DCFT
The Cuff Reverse Fly in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.