rear delts intermediateAI Tracked

Cable Rear Delt Fly

Standing cable rear delt fly with cables crossed. Constant tension targets the posterior deltoid. Constant cable tension throughout the entire range of motion. Superior rear delt activation compared to dumbbell reverse flys. Improves shoulder balance and posture.

How to Do Cable Rear Delt Fly: Step by Step

  1. Set cables at shoulder height, cross them
  2. Pull arms apart and back, squeezing rear delts
  3. Keep slight elbow bend throughout
  4. Control the return — don't let cables snap back

Common Mistakes to Avoid

  • Going too heavy and using the traps
  • Bending the elbows too much — keep the arc
  • Not crossing the cables for proper angle

Cable Rear Delt Fly Tips

  • The cable crossing ensures tension at the start of the movement where dumbbells have none
  • Use this as your primary rear delt exercise — cables are superior to dumbbells for this movement
  • Keep your core braced and don't rock your body

Muscles Worked

rear deltsback
Equipment cable machine
Tracking Count reps

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