Cable Rear Delt Fly
The cable rear delt fly pulls two crossed shoulder-height cables out to your sides, working your rear delts with help from your upper back.
Rear DeltsCableIsolationBoth sides
How to do a cable rear delt fly
- Set both pulleys at shoulder height and attach a handle to each.
- Stand between the pulleys facing the machine, holding the left handle in your right hand and the right handle in your left, with your arms crossed in front of your chest.
- Pull your arms out and back until they are in line with your shoulders, with a slight bend in the elbows.
- Return slowly to the crossed position.
Tips
- Keep your chest up and your body still.
- Think of pushing your hands out wide, not back.
Common mistakes
- Bending the elbows more, which turns it into a row.
- Shrugging your shoulders up.
Cable Rear Delt Fly muscles worked
Main: Rear delts; also: Upper back.
Sets and reps
3 × 10–15
Alternatives
FAQ
Why cross the cables?
Holding each cable in the opposite hand lets you start with your arms crossed in front, so your rear delts work through a longer range.
How heavy should a rear delt fly be?
Light: pick a weight you can pull out wide for 10–15 reps without bending your elbows more or shrugging.