Cable Rear Delt Fly
Cables cross in front of the body
- Level
- Intermediate
- Equipment
- Cable Machine
- Movement
- Rear delt fly · Standing
- Tracks
- Weight & Reps
Works
Shoulders Rear Delts Rhomboids Traps Back
How to do it
- Stand between two low pulleys with cables crossed in front of your body.
- Grab the right handle with your left hand and the left handle with your right.
- Hinge slightly at the hips and keep your torso stable throughout the set.
- Keep a slight bend in your elbows throughout.
- Pull the handles out and back until your arms are parallel to the floor.
- Squeeze your shoulder blades together hard at the top of the movement.
- Return the handles to the start position with controlled resistance.
Common mistakes
- Using momentum by swinging the torso backward.
- Shrugging the traps up towards the ears.
- Pulling the handles too low towards the hips.
- Locking the elbows completely at the start position.
Safety
Stop if you feel pinching or sharp pain in the front of the shoulder.
Tips
- Lead the movement with your elbows rather than your hands.
- Imagine pouring water out of two pitchers at the top.
- Keep your thumbs pointing down to isolate the rear delt.
Details
- Base movement
- Rear delt fly
- Arms
- Both
- Arms straight or bent
- Straight arms
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Facing
- Facing the anchor
- Pulley height
- Low
