Exercise guide · Shoulders & Traps

Cable Rear Delt Fly

Cable rear delt fly uses opposing high pulleys for constant tension. Stand between the stacks, cross the handles, and pull your arms apart in a reverse fly motion.

  • Targets: Rear delts
  • Equipment: Cable
  • Type: Isolation
Cable Rear Delt Fly exercise illustration showing the movement position

Step by step

How to do the Cable Rear Delt Fly

  1. Set both pulleys above shoulder height and attach handles. Select equal weight on each side.
  2. Stand in the center, grab the left handle with your right hand and the right handle with your left hand so cables cross in front of you.
  3. Step back slightly with a soft knee bend and hinge your torso forward about 30–45 degrees. Start with arms extended in front of your chest.
  4. Pull your arms apart in a wide arc, squeezing your rear delts until upper arms align with your torso.
  5. Return under control to the crossed start position without letting the weight stack slam.

Form cues

  • Pull apart, not straight back
  • Soft elbows throughout
  • Chest slightly open at the top
  • Even tension on both sides

Common mistakes

  • Pulleys set too low, turning it into a row
  • Using too much weight and shortening the range
  • Standing fully upright
  • Letting shoulders shrug on the squeeze

Muscles worked

Primary

Rear delts

Secondary

Mid back

Safety: Use light to moderate weight and focus on the squeeze. Step forward before releasing handles.

Alternatives

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