Strength · Recomp guide

Cable Rear Delt Fly

The cable rear delt fly is a beginner strength exercise for your shoulders, using cable.

Main muscles
Shoulders
Equipment
Cable
Level
Beginner
Cable Rear Delt Fly, starting position
Start
Cable Rear Delt Fly, end position
Finish

Setup

Set two cables at shoulder height without handles, or use handles. Cross them: left hand holds the right cable, right hand holds the left.

How to do it

  1. Stand in the middle with your arms crossed in front.
  2. Pull your arms apart and back in a wide arc.
  3. Pause with your arms out to the sides.
  4. Return slowly to crossed arms.

Coaching cues

  • Arms stay almost straight.
  • Pull with the back of your shoulders.

Common mistakes

  • Bending your elbows into a row.
  • Leaning back to move more weight.

Alternatives to the cable rear delt fly

Band lateral raise Resistance bands Cable lateral raise Cable stack Dumbbell lateral raise Dumbbells Half-kneeling one-arm dumbbell press Dumbbells Seated dumbbell shoulder press Dumbbells, Adjustable bench Shoulder press machine Shoulder press machine