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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
Cable Rear Delt Fly demonstration thumbnail — How To: Cable Rear Delt Fly Exercise
Rear deltsCable machine

Cable Rear Delt Fly

Demo · Colossus Fitness

Verified Cable Rear Delt Fly demonstration by Colossus Fitness. Click to play.

How to do the Cable Rear Delt Fly

  1. 1Cross handles in front
  2. 2Lead with elbows
  3. 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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services