Cable Rear Delt Fly
Learn how to do cable rear delt fly with a clear setup, controlled movement, and a technique you can repeat.
How to do cable rear delt fly
- Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- 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.
- Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
- Pause at the end of the motion before returning the handles to the start position.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do cable rear delt fly?
Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head. 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. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
What muscles does cable rear delt fly work?
Cable Rear Delt Fly primarily trains the shoulders. The exact demand depends on your setup, range, and chosen load.
What is the best technique for cable rear delt fly?
Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight.
What can I do instead of cable rear delt fly?
Related options include Cable Rope Rear-Delt Rows, Alternating Cable Shoulder Press, Cable Seated Lateral Raise. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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