Cable Rear Delt Fly
Primary
Shoulders
Secondary
Traps, Rhomboids
Equipment
Cable
Difficulty
Beginner
Type
Pull
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The Cable Rear Delt Fly is a isolation pulling movement that primarily targets your shoulders. Use for rear delt isolation for optimal results.
Everything You Need to Know About the Cable Rear Delt Fly
The Cable Rear Delt Fly is a good for beginners exercise that targets your Rear shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for rear delt isolation for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Cable Rear Delt Fly — targeted muscles
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cable Rear Delt Fly — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Don't use too much weight.
- Control the movement.