Cable Rear Delt Fly tutorial
The cable rear delt fly is an isolation exercise for the rear delts, and the constant tension of the cable keeps the muscle loaded through the whole range. Strengthening this area improves shoulder balance, posture and joint health.
How to perform
- Set two crossover pulleys at shoulder height or slightly higher and hold the handles or the cables without handles.
- Cross the cables: take the left cable in your right hand and the right cable in your left hand.
- Stand in the middle, step back so the cables are taut and keep a slight bend in your elbows.
- Open your arms out and back in a smooth arc until they are in line with your body.
- Squeeze your rear delts at the end and pause briefly.
- Return your arms forward slowly and under control until they meet in front of you.
Breathing: Exhale as you open your arms and inhale as you bring them back.
Key tips
- Focus on moving your hands away from your body rather than pinching your shoulder blades to hit the rear delts more.
- Use a light weight; the rear delt is a small muscle.
- Keep the elbow angle fixed throughout the movement.
Common mistakes
- Using too much weight and swinging the body.
- Bending and straightening the elbows, turning it into a pull.
- Shrugging the shoulders and overusing the traps.
Safety: People with shoulder pain or instability should start very light and stop if they feel pain or uncomfortable clicking in the shoulder joint.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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