Strength Training · Bodybuilding
Cable Rear Delt Fly
The cable rear delt fly trains the backs of your shoulders by opening your arms against cable resistance. Crossing the cables lets you work both sides together from a standing position.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Set both pulleys near shoulder height.
- Take the left handle in your right hand and the right handle in your left hand.
- Step back into a staggered stance facing the pulleys, centered between them.
- Position your hands in front of your chest with your elbows slightly bent.
- Sweep your arms outward at shoulder height until your upper arms line up with your torso.
- Bring the handles back together in front of your chest to finish the repetition.
Form cues
- Keep your neck long
- Keep your wrists straight
- Exhale as you open
- Keep your ribs over your hips
Common mistakes
- Turning the fly into a rowKeep the same slight elbow bend throughout instead of bending your elbows further as you pull.
- Rocking backwardReduce the weight until you can move your arms without shifting your torso.
- Rushing the returnTake two to three seconds to bring the handles forward rather than letting the cables pull them together.
Safety
Heavy loads or pulling your arms too far behind you can strain your shoulders. Losing control of a handle can also cause a sudden tug on the arm.
- Check that both pulley adjustments and handle clips are secure before starting.
- Test the movement with a light load before selecting your working weight.
- Stop the set if you feel sharp pain or pinching in a shoulder.
- Let the weight stacks settle before releasing either handle.
If you have an existing shoulder injury or pain when opening your arms, get advice from a physiotherapist before using this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Crossover
- Single Cable Handle
Sets and reps
- Sets
- 2–3
- Target
- 12–15 reps
- Rest
- 1 min
Finish each set with about two controlled repetitions left in reserve.