Cable Rear Delt Fly
Primary
Shoulders
Secondary
Traps, Rhomboids
Equipment
Cable
Difficulty
Beginner
Type
Pull
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The cable rear delt fly provides constant tension on your rear delts using a cross-body cable setup. Standing between two cable stacks, you pull opposite handles across your body and outward, loading your posterior deltoids throughout the entire range of motion.
When to use it
Use for rear delt isolation for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Set cables at shoulder height and grab the left cable with your right hand, right cable with your left. Your arms cross in front at the start. Pull apart by driving your elbows backward, not by straightening your arms. Squeeze your shoulder blades at full extension.
Cable Rear Delt Fly — targeted muscles
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How do you perform the Cable Rear Delt Fly?
- 1
Set cables at shoulder height with no attachments.
- 2
Stand between the cables.
- 3
Cross your arms and grip opposite cables.
- 4
Pull the cables apart and back.
- 5
Squeeze your rear delts.
- 6
Return slowly to start.
What are the best tips for the Cable Rear Delt Fly?
Cross-body motion targets rear delts.
Keep a slight bend in elbows.
Squeeze at full extension.
Control the return for optimal results.
When to Use the Cable Rear Delt Fly
Use cable rear delt flyes when you want constant tension that dumbbells can't provide. They work well alongside face pulls for complete rear delt coverage—cables for pure isolation, face pulls for added external rotation. Position them after pressing or pulling work.
Common Cable Rear Delt Fly mistakes
Using too much weight.
Loading more weight than you can control on the Cable Rear Delt Fly forces compensatory movement patterns that bypass your Rear shoulders. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Not squeezing at the back.
A compromised back position during the Cable Rear Delt Fly puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Rushing through reps.
Rushing through the Cable Rear Delt Fly reduces the time your Rear shoulders spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Cable Rear Delt Fly — who it's best for
All fitness levels looking to build strength and muscle definition.
How to Program the Cable Rear Delt Fly
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps. Rest 60s.
What are good alternatives to the Cable Rear Delt Fly?
Other Variations
- Single-Arm Cable Rear Fly
- High Cable Rear Fly
Frequently Asked Questions About the Cable Rear Delt Fly
The Cable Rear Delt Fly primarily targets the Rear shoulders, making it an effective exercise for shoulders development. Secondary muscles worked during the Cable Rear Delt Fly include Traps, Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Cable Rear Delt Fly is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Cable Rear Delt Fly, the recommended approach depends on your goals. 3-4 sets of 12-15 reps. Rest 60s. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
The Cable Rear Delt Fly typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Cable Rear Delt Fly include: Rear Delt Fly, Face Pull. These exercises target similar muscle groups as the Cable Rear Delt Fly and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Don't use too much weight.
- Control the movement.