All shoulders exercisesShoulders · Gym
Cable Rear Delt Fly
Cross cables and pull out to hit the rear delts with constant tension.
BeginnerCable machine3 × 12–15
Rear deltsCable machine
Cable Rear Delt Fly
Demo · Colossus Fitness
How to do the Cable Rear Delt Fly
- 1Cross handles in front
- 2Lead with elbows
- 3Squeeze shoulder blades
Benefits of the Cable Rear Delt Fly
- Builds strength and size in the rear delts through a deep, loaded stretch
- Also trains traps as supporting movers
- Constant tension through the full range — no easy point in the rep
- Low skill demand — safe to learn early and useful for high-rep volume
Sources
Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.
- 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
- 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
- 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
- 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services