Reviewed June 2026
Cable Rear Delt Fly
Save
Primary
Shoulders
Secondary
Traps, Rhomboids
Equipment
Cable
Difficulty
Beginner
Type
Pull
Want this exercise programmed into a full plan?
MySetPlan shows you when to use Cable Rear Delt Fly, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · No credit card required
Written byMySetPlan Training Team
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
Coaching Note
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
Browse all shoulders exercises
Also targets: traps, Back
See where Cable Rear Delt Fly fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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
Strength8-10 reps
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.
Muscle Growth12-15 reps
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.
Endurance15-20 reps
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.
Where Cable Rear Delt Fly fits in your workout
MySetPlan places Cable Rear Delt Fly inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
- Overhead Press4 × 8
- Lateral Raise3 × 12
- Cable Rear Delt Fly3 × 12
- Face Pull3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat 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.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Don't use too much weight.
- Control the movement.