Cable Rear Delt Fly.

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.

Pro cues.

• Avoid shrugging or using momentum.

• Keep the movement controlled and deliberate.

• Lead with your elbows, not your hands.

Questions, answered.

What is the Cable Rear Delt Fly?

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

What muscles does the Cable Rear Delt Fly work?

The Cable Rear Delt Fly primarily works your rear delts. It also recruits your mid traps as secondary movers.

What equipment do I need for the Cable Rear Delt Fly?

You need a cable machine to perform the Cable Rear Delt Fly.

How many sets and reps should I do for the Cable Rear Delt Fly?

A typical prescription for the Cable Rear Delt Fly is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Cable Rear Delt Fly good for beginners?

The Cable Rear Delt Fly is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.