Videos
Instructions
- Set the cable handles at shoulder height on both sides.
- Grab the left handle with your right hand and the right handle with your left hand, crossing them in front of you.
- Step back slightly and hinge forward at the hips, keeping your back flat and core engaged.
- With a slight bend in your elbows, pull the handles outward and back in a reverse fly motion.
- Squeeze your shoulder blades together at the peak of the movement.
- Return slowly to the starting position with control.
Technical Tips
- Avoid using momentum; keep the movement slow and controlled.
- Focus on isolating the rear delts by minimizing arm and trap involvement.
- Maintain a neutral spine and avoid overarching the back.
Breathing Tips
- Inhale while bringing the handles together in front of you.
- Exhale as you pull the handles apart and contract your rear delts.
Medical restrictions
- Shoulder impingement
- Rotator cuff injury
- Cervical spine disorders
The Cable Rear Delt Fly is an isolation exercise specifically designed to target the posterior deltoid muscles using a cable machine. This movement emphasizes controlled tension throughout the range of motion, making it highly effective for building strength, muscle definition, and shoulder stability. Its unilateral setup allows for balanced development and correction of muscle imbalances between sides. The cable resistance provides constant tension, which is superior to free weights in keeping the rear delts fully engaged during the entire movement. Ideal for those seeking to enhance upper-body aesthetics, posture, or athletic shoulder performance, this exercise is frequently included in bodybuilding and fitness programs. It's especially valuable for individuals looking to improve upper back thickness and shoulder balance in pressing-dominant routines. The Cable Rear Delt Fly also supports joint health by strengthening the muscles responsible for scapular retraction and external rotation, both critical for injury prevention and functional shoulder mechanics.
What muscles do cable rear delt flys work?
Cable rear delt flys primarily target the rear deltoids, with secondary engagement of the rhomboids and trapezius muscles, making them excellent for building upper back and shoulder balance.
Is the cable rear delt fly better than dumbbells?
The cable rear delt fly provides constant tension throughout the movement, which can offer a more consistent stimulus compared to dumbbells, especially at the top of the range of motion.
How many reps should I do for cable rear delt fly?
Perform 10–15 reps per set for hypertrophy and muscle endurance, focusing on slow, controlled movements to fully engage the rear delts.
Can beginners do the cable rear delt fly?
Yes, beginners can perform the cable rear delt fly using light weights and proper form to safely build shoulder stability and rear deltoid strength.
Should I include rear delt flys in my push or pull day?
Rear delt flys are best included on pull days, as they target posterior chain muscles like the rear deltoids, rhomboids, and trapezius.