Cable Rear Delt Fly
Crossed cables pulled out to a T: a smooth, steady way to train the rear delts that heavy pressing tends to neglect.
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Muscles worked
Target
Also works
- Equipment
- Cable, Dual cable station
- Level
- Beginner
- Tempo
- Lift 1.1 s · Lower 2 s
How to do the cable rear delt fly
- 1Set both pulleys at about shoulder height and stand between them.
- 2Take the left cable in your right hand and the right cable in your left hand, so the cables cross in front of you.
- 3With straight arms in front of your chest, pull both hands out and back until your arms make a T.
- 4Pause, then let the hands cross back in front of you under control.
When to pick it: Pick it for shoulder balance and posture, with light weight and higher reps.
Form cues
- Arms long, elbows soft
- Pull out wide, not down
- Keep the chest still
Common mistakes
- Squeezing the shoulder blades so hard the upper back takes over
- Bending the elbows to row it
- Using a weight you can only move with a jerk
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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