Step by step instructions, muscle activation and variants for the Cable Bent-Over Reverse Fly 45 Degrees.
The cable 45-degree reverse fly is a posterior deltoid and upper back exercise performed with the torso hinged forward at roughly 45 degrees. Using dual cables set at a low or mid position, the arms sweep outward and upward in a wide arc, directly targeting the rear delts and rhomboids.
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The Cable Bent-Over Reverse Fly 45 Degrees is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.