Cable Rear Delt Fly
Muscles worked
Instructions
- 1Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- 2Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
- 3Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
- 4Pause at the end of the motion before returning the handles to the start position.
About Cable Rear Delt Fly
The cable rear delt fly isolates the rear head of the deltoid, often the most neglected of the three. Standing between two pulleys set at shoulder height, arms crossed in front of you, you spread the arms back while keeping the elbows slightly bent. The crossed cables keep continuous tension across the whole range, ideal for this small muscle that is hard to 'feel'. This exercise improves posture and rebalances a shoulder dominated by pressing movements. Chase the contraction as you spread, without shrugging or pulling with the traps.
check_circleBenefits
- check_circleTargets the rear delt often neglected during pressing
- check_circleConstant cable tension with no dead spot
- check_circleStrengthens posture and shoulder balance
lightbulbExecution tips
- lightbulbCross the cables and grab the opposite handle
- lightbulbSweep the arms back while keeping the elbows high
- lightbulbSqueeze the shoulder blades slightly at the end
- lightbulbStay upright or leaning based on the pulley height
warningCommon mistakes
- warningBending and straightening the elbows like a row
- warningPulling with the traps instead of the rear delt
- warningUsing loads too heavy that break form
- warningBringing the hands too low toward the hips
helpFrequently asked questions
How is it different from the face pull?expand_more
The cable fly keeps the arms straight and isolates the rear delt more, while the face pull bends the elbows and recruits the upper back.
What height should I set the pulley?expand_more
A pulley at shoulder height or slightly above gives a good horizontal angle to target the rear of the shoulder.
Cable or dumbbell fly for the rear delts?expand_more
The cable keeps constant tension and isolates the rear delt very well; dumbbells, bent over, are simpler but let the load off at the bottom. The cable is often superior for this tricky-to-recruit muscle.
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