Cable Rear Delt Fly

Cable rear delt flies deliver constant tension for posterior shoulder development in isolation exercises, fixing forward posture effectively. This high-to-low path enhances scapular retraction with proper cable rear delt fly form.

Cable Rear Delt Fly

📋 How to Do?

  1. Set cables at shoulder height, crossing arms to grip opposite handles with palms down and stepping forward for tension.
  2. Pull cables back in a wide arc to shoulder level, squeezing rear delts and externally rotating for peak contraction.
  3. Return slowly to start, inhaling and controlling the stretch without letting cables slack.
  4. Perform 3 sets of 12-15 reps, maintaining slight elbow bend.

Choose light weights for control in cable rear delt flies, keeping a slight elbow bend and stepping out for optimal tension. Warm up with doorway stretches for scapula. Ideal for posture, modify height if shoulder mobility limits.

💪 Working Muscles

Primary: Posterior Deltoids (abduction); Secondary: Rhomboids (retraction); Trapezius (mid stabilization)

Equipment Needed: Cable machine

Difficulty: Intermediate

✨ Benefits

Cable rear delt flies correct forward posture and strengthen the rear chain, improving delt roundness in balance routines. They boost pull strength and metabolic flow. Gain 20% posterior activation in 5 weeks.

🔥 Burned Calories

Burns Approx. 40-60 kcal per 10 min at moderate intensity

Metabolic Impact: Low to moderate, isolation for balance

Common Mistakes

  1. Pulling cables too low toward hips, targeting back over rear delts.
  2. Using heavy loads that cause arm swinging and momentum reliance.
  3. Neglecting the squeeze at the end, resulting in poor contraction quality.

Related Exercises

Overhead Press Front Raises Rear Delt Flies Upright Rows Push Press