Exercise Comparison
Alternating Cable Shoulder Press vs Reverse Machine Flyes
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Cable Shoulder Press
Instructions
Alternating Cable Shoulder Press
Move the cables to the bottom of the tower and select an appropriate weight.
Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
Keeping your head and chest up, extend through the elbow to press one side directly over head.
After pausing at the top, return to the starting position and repeat on the opposite side.
Reverse Machine Flyes
Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
Pause at the rear of the movement, and slowly return the weight to the starting position.
Verdict
Both exercises target the shoulders. Alternating Cable Shoulder Press is a beginner exercise using cable, while Reverse Machine Flyes is beginner and uses machine. Choose Alternating Cable Shoulder Press if you have access to cable, or Reverse Machine Flyes if you prefer machine. Alternating Cable Shoulder Press is a compound movement working multiple joints, making it better for overall strength. Reverse Machine Flyes isolates the target muscle for focused development.