HyperBody
Exercise library · Shoulders

Cable Rear Delt Fly.

An isolation exercise specifically targeting the rear deltoids and upper back for shoulder stability and posture.

IntermediateCable Machine
Cable Rear Delt Fly
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Rear delts
Secondary
Mid traps
The play-by-play

How to do it.

  1. Step 01

    Set cable pulleys to shoulder height on both sides.

  2. Step 02

    Stand in the middle, grasping the opposite handle with each hand.

  3. Step 03

    Maintain a slight bend in your elbows and a stable torso.

  4. Step 04

    Pull the handles out and back, squeezing your shoulder blades together.

  5. Step 05

    Focus on contracting the rear deltoids.

  6. Step 06

    Slowly return to the starting position with control.

What separates good from great

Pro cues.

  • Avoid shrugging or using momentum.

  • Keep the movement controlled and deliberate.

  • Lead with your elbows, not your hands.