Cables · Isolation
Cable rear delt fly
Cable rear delt fly mainly works your rear shoulders. It also helps your upper back.
Step by step
- Cross the cables, right hand holds left handle, and vice versa.
- Keep arms nearly straight and pull them back and out.
- Pause, then return the handles slowly.
What you should feel
A squeeze in the back of your shoulders. Your neck and lower back should not tense up.
Common mistake
Bending the elbows into a row; keep arms nearly straight and move only at the shoulder.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Dumbbell rear delt flyRear shoulders
Band reverse flyRear shoulders
Band pull apartRear shoulders, Upper back
Barbell rear delt rowRear shoulders, Upper back
Lying rear lateral raiseRear shoulders
Reverse fly with external rotationRear shouldersQuestions
What muscles does the cable rear delt fly work?
Cable rear delt fly mainly works your rear shoulders. It also helps your upper back.
Can I do the cable rear delt fly at home?
Not easily, it needs this: cables. At home, try instead: dumbbell rear delt fly, band reverse fly, and band pull apart.
How many sets and reps of the cable rear delt fly?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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