How to do a Cable Rear Delt Fly

Authored by Fitbod

About Cable Rear Delt Fly

Sets Logged
594,194
Popularity Rank
222nd
Difficulty
Beginner
Shoulders Strength
80 mSCORE 74th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Cable Rear Delt Fly focuses on isolating the rear deltoids, contributing to balanced shoulder development and improved posture. Unlike dumbbell variations, the cable machine provides constant tension, enhancing muscle activation and strength. This exercise also recruits the traps and rhomboids, supporting upper back strength. It's beneficial for correcting shoulder imbalances and enhancing the visual separation between the deltoids and upper back.

  1. Place the left and right pulley to a height just above your eye-line.
  2. Face the pulleys and stand upright with your feet at shoulder-width apart.
  3. Grasp the left pulley with your right hand and the right pulley with your left hand.
  4. Brace your core and move your arms outward and backward, keeping your arms straight.
  5. When your arms are fully extended outward to each side, pause for a brief moment and slowly return the pulley handles to the starting position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    12.5
    lbs
    15
    lbs
  • advanced
    8
    reps
    15
    lbs
    20
    lbs

Enter your stats to calculate your Sets & Reps