Shoulders · Rear delts
High-to-Low Reverse Fly
The High-to-Low Reverse Fly mainly trains your rear delts. Also working: upper back and lats.
Both cables
Standing, light pull
How to do it
- Stand facing the machine, arms crossed up high
- Arms almost straight, sweep out and down in an arc
- Shoulder blades together at the bottom
- Return slowly to the crossed position
Coach’s tip
The diagonal pull from above hits the rear delts and the lower trapezius: a good addition to the reverse fly at shoulder height.
Setup
Pulley
Both pulleys at the top
Grip
Single handles crossed
Load
Both cables
Needs two cable towers
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 High-to-Low Reverse Fly work?
Mainly the rear delts. The upper back and lats help.
How do I set up the cable machine for the High-to-Low Reverse Fly?
Pulley: Both pulleys at the top. Grip: Single handles crossed.
Can I do the High-to-Low Reverse Fly on a single cable tower?
Not like this. The High-to-Low Reverse Fly needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Face Pull and Seated Rope High Row instead.
What can I do instead of the High-to-Low 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 High-to-Low 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.