Cable Rear Delt Fly
The Cable Rear Delt Fly isolates the Shoulders through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Cable Rear Delt Fly
- 1
Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- 2
Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
- 3
Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
- 4
Pause at the end of the motion before returning the handles to the start position.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Cable Rear Delt Fly work?
The Cable Rear Delt Fly primarily targets the Shoulders. It's an effective isolation exercise for building shoulders strength.
Is the Cable Rear Delt Fly good for beginners?
Yes, the Cable Rear Delt Fly is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Cable Rear Delt Fly?
You need cable to perform the Cable Rear Delt Fly. Most commercial gyms will have this available.
Track Your Progress
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