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Butterfly reverse on the cable pull

Various exercises are available for strength training of the back and shoulder muscles. One widely practiced foundational technique is the Reverse Butterflies, which can be performed using both fitness machines and cable pulleys. If you opt for a bent-over seated position, this exercise is also referred to as bent-over lateral raises on the cable machine.

In the gym, training often focuses on the front shoulder muscles in the context of muscle building or weight loss, causing the rear shoulder to be overlooked. To avoid both visual and muscular imbalances, incorporating the Butterfly Reverse on the cable machine is recommended. These exercises are fundamental and suitable for athletes with some experience in strength training. For those unfamiliar with the movement, initial experiences can be gained using the Butterfly Reverse machine.

Muscles stressed during butterfly reverse on the cable pulley

The targeted muscles in Butterfly Reverse on the cable machine are the upper back and shoulder muscles. Special attention is given to the trapezius muscle (musculus trapezius) and the posterior part of the deltoid muscle (musculus deltoideus pars spinalis). Additionally, stimulation occurs in the rhomboid muscle (musculus rhomboideus) and the infraspinatus muscle (musculus infraspinatus).

Depending on the execution of the exercise, different emphasis is placed:

1. In front-facing Butterfly Reverse, the focus is on the middle fibers of the trapezius muscle.
2. Pulling the weights from above intensifies the engagement of the trapezius muscle.
3. Pulling from below emphasizes the rear shoulder muscles.

Reverse butterfly on the cable pull from below

Alternative Exercise: Butterfly Reverse on the cable machine from below. In this variation, you attach the cable and handle beneath you. This exercise is also known as bent-over lateral raises on the cable machine, closely resembling the motion of bent-over lateral raises with dumbbells.

Body Position

There are various variations of the lower Butterfly Reverse on the cable machine. You can perform the exercise while standing or sitting. In both variations, keep your feet shoulder-width apart. Maintain a straight and bent-over back, with the head extending the spine naturally. To avoid injuries with a bent-over back, ensure the lower back has a slight arch.

Execution of Movement

In the standing variation, bend your back completely forward. Legs and upper body form an approximately 90-degree angle. The lower back has a slight arch. The arms hang almost fully extended down, holding the cable handles in a crossed position. While exhaling, pull the arms up to the sides, stopping when they are lateral to your body. Then lower the cables back down.

Butterfly Reverse on the Cable Machine from Below while Standing

For this variation, sit at the end of a weight bench. Let both arms hang down, holding the handles in your hands. The straight back is bent forward, and you initiate the arm movement outward. While exhaling, stop only when the arms are lateral to your body. While inhaling, slowly return to the starting position, maintaining tension.

Reverse flys on the cable from above

As the name suggests, you attach the cable for these Reverse Flys on the cable machine in the upper region, targeting the trapezius muscles in particular.

Body Position

There are significant differences in body position for Reverse Flys on the cable machine from above. You can perform the exercise while standing or lying down.

In the standing variation, stand upright in a hip-width stance in front of the cable machine. Your back is straight, and the lower back has a slight arch.

Alternatively, you can also perform the Butterfly Reverse on the cable machine while lying down. For this, place a weight bench directly under the cable machine. Lie down with a straight back on the bench, ensuring a proper body posture. Your legs are on the ground, providing stable support.

Execution of Movement

Hold the cable handles in a hammer grip in front of your body. In the starting position, the arms are almost fully extended and directed forward, hands above the chest. While exhaling, pull the crossing cables outward. The arms remain almost fully extended, with only slight elbow flexion to protect the joints. Execute the pulling movement while exhaling until the arms are at the level of your body. While inhaling, return to the starting position.

Butterfly Reverse on the Cable Machine from Above while Standing

In the lying variation, hold the two cable handles in the starting position directly above your body at the level of your upper chest. Grip the cables in a crossed position. Your arms are almost fully extended, with slightly bent elbows. While exhaling, pull the arms outward. They remain consistently extended, moving down until they are at the level of your body. Then, inhale and return to the starting position.

Butterfly reverse on the cable tower from the front

Frontal Butterfly Reverse on the cable tower distinguishes itself with a different sequence of movements. The attachment of the handle and cable is done frontally on the cable tower, and the hands start in the starting position at chest height. This represents a variation of the classic Butterfly Reverse exercises.

Body Position

The starting position for frontal Butterfly Reverse on the cable tower is easy to understand. You stand upright in front of the cable pull, with your legs either hip-width apart or slightly staggered. Your back is straight, and the lower back tends to form a slight arch. Your gaze is directed forward.

Sequence of Movements

In the starting position, the handles are held at chest height in front of you, and the arms are almost fully extended forward. While exhaling, you move your arms to the side, with the arms themselves not supposed to move; the force should come exclusively from your back and shoulder muscles. You stop when the arms are beside your body, and while inhaling, you can return to the starting position.

Common mistakes when doing the butterfly reverse on the cable pulley

In the gym, you often see athletes adopting incorrect body positions or executing the movement incorrectly. With the following tips, you can avoid the most common mistakes and harness the full potential of Butterfly Reverses on the cable.

✅ Vulture Neck: Overextending the head poses risks of injury to the neck and shoulder areas. Therefore, the head should be held straight and naturally, without overextension.

✅ Too Fast Movement: Many athletes choose too much weight and perform the movement too quickly. A moderate speed allows for optimal utilization of muscle-building potentials.

✅ Too Much Momentum: This also applies to the use of momentum during the exercise. A dynamic execution should be avoided. Instead, a calm and deliberate execution of the exercise is appropriate.

✅ Arms Too Far Back: During Butterfly Reverse on the cable, the arms should only be moved backward until they form a line. Exaggerated movements can lead to joint problems.

Alternatives and similar exercises to cable reverse flys

While Butterfly Reverse on the cable machine is considered a proven classic, it is beneficial to effortlessly incorporate additional exercises into your training regimen. Here, we present you with some alternatives to strengthen your shoulder muscles.

Butterfly Reverse on the device

A tried and true alternative is the Butterfly Reverse on fitness equipment. This exercise is particularly suitable for beginners who want to learn the movement sequence. The target muscles remain unchanged, but you receive additional support in the execution from the fitness equipment.

Bent-over lateral raises with dumbbells

Another option to train your posterior shoulder muscles is the inclined lateral raises with dumbbells. This free weight exercise is primarily designed for experienced fitness enthusiasts, as precise execution of the movement is required, along with a certain level of balance.

Face pulls

The exercise "Face Pulls" is ideal for strengthening the posterior shoulder muscles. In the gym, the cable machine is perfect for execution, while at home, a Theraband is already sufficient.