Cable Rear Delt FlyMuscles Worked
The cable rear delt fly isolates your shoulders, aiming squarely at the rear delts. The crossed cables keep tension on the back of your shoulders from the start of the rep to the finish, including the end range where dumbbells feel light.
PrimaryShoulders
- Equipment
- Cable
- Level
- Beginner
- Type
- Isolation
- Force
- Pull
How to do it
- Set both pulleys at about head height, then either hold the cable ends directly or attach single handles.
- Stand in the middle and cross your arms over: right hand takes the left cable, left hand takes the right one.
- With your arms reaching forward at chest height and your elbows softly bent, pull your hands out and back in a wide arc.
- Stop when your arms line up with your body, pause, then let the cables draw your hands back across slowly.
Form tips
- Keep your elbow angle fixed so your arms sweep out to the sides instead of rowing back.
- Stand tall and keep your shoulders down, because shrugging lets your traps take over the work.
Why it made the list
No. 7 of 13
Best Shoulder Exercises
Cable version provides constant tension on rear delts. Better tension curve than dumbbell reverse flyes.
More shoulder exercises
See it on your own body map
Log your Cable Rear Delt Fly sets in KasMaker and watch your shoulders fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
