Cable Rear Delt Fly
Constant tension on the rear delt through the whole arc.
Setup
- Cables crossed at chest height, right handle in the left hand and vice versa.
- Stand tall, elbows softly bent.
How To Do It
- Pull the hands apart and back in a wide arc.
- Finish with the arms level with the shoulders, chest open.
- Return slowly and let the shoulder blades separate.
Breathing
Exhale as you open.
Common Mistakes
- Rowing the elbows back instead of sweeping wide.
- Shrugging at the end of the range.
Programming It
Three sets of 15-20.
Why This Exercise Works
Crossing the cables in front means the rear delts are loaded from the very start of the rep, at full stretch. Rear delts are small, stubborn and easy to cheat with the traps — the constant tension is what keeps them honest.
Where You Should Feel It
The back of the shoulders, small and specific. Rear delts cheat easily, so if you feel your traps or lower back, slow the return down and drop the weight.
Where It Fits in a Program
Constant tension on the rear delt through the whole arc. It belongs after the heavy work, when precision matters more than load.
Progressing and Regressing It
To progress the cable rear delt fly: add reps before load; rear delts cheat easily. To regress it: reduce the load and slow the return.
Who It's For
Anyone with a pressing-heavy programme. Two or three sets a week is enough to change how the shoulder sits.
Equipment and Substitutions
This version uses a cable crossover. No cable stack? A band anchored at the same height is the closest thing, and it keeps the constant tension that makes this work.
Related Exercises
- Rear Delt Fly — Rear Delts, Upper Back
- Face Pull — Rear Delts, Upper Back
- Half-Kneeling Face Pull — Rear Delts, Upper Back
- Pike Push-Up — Shoulders, Triceps
- Band Pull-Apart — Rear Delts, Upper Back
- Single-Arm Dumbbell Bench Press — Chest, Core, Shoulders
- Bent-Over Lateral Raise — Rear Delts, Traps
- Close-Grip Bench Press — Triceps, Chest, Shoulders
Common Questions
What muscles does the cable rear delt fly work?
The cable rear delt fly primarily trains the rear delts.
How many sets and reps should I do?
Three sets of 15-20.
What are the most common cable rear delt fly mistakes?
Most often: rowing the elbows back instead of sweeping wide; shrugging at the end of the range.
Do I need a cable crossover to do this?
This version uses a cable crossover, and it trains the rear delts. A band gets you most of the way here. The resistance curve differs, but the line of pull — which is the point — is the same.
Is this safe if I have an existing injury?
The cable rear delt fly puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.