Cable Rear Delt Fly

How to do the Cable Rear Delt Fly

1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
2. 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.
3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
4. Pause at the end of the motion before returning the handles to the start position.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	cable machine
Difficulty	beginner
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Band Pull Apart Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Dumbbell Lying Rear Lateral Raise Dumbbell External Rotation Dumbbell Lying One-Arm Lateral Raise Dumbbell

Harder than the Cable Rear Delt Fly

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Superset the Cable Rear Delt Fly with

Opposing lats work — alternate sets without extra rest.

Cable Incline Pushdown lats Rope Straight-Arm Pulldown lats Straight-Arm Pulldown lats Close-Grip Front Lat Pulldown lats

Common questions

What muscles does the Cable Rear Delt Fly work?

The Cable Rear Delt Fly primarily works the shoulders. Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Bent Over Low-Pulley Side Lateral train the same muscle, across 9 equipment types.

What equipment do you need for the Cable Rear Delt Fly?

A Cable Machine. Without a cable machine, Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Dumbbell Lying One-Arm Rear Lateral Raise train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Cable Rear Delt Fly suitable for beginners?

Yes, the Cable Rear Delt Fly is rated beginner. One-Arm Kettlebell Split Snatch, One-Arm Kettlebell Snatch, and Double Kettlebell Snatch are the progressions from here.

Where should the Cable Rear Delt Fly go in a workout?

Late — the Cable Rear Delt Fly is isolation work, so it follows your compounds. Supersetting it with Cable Incline Pushdown and Rope Straight-Arm Pulldown cuts session time without extra rest.

Similar exercises

Band Pull Apart Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Bent Over Low-Pulley Side Lateral Cable Machine Cable Seated Lateral Raise Cable Machine Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Dumbbell Lying Rear Lateral Raise Dumbbell