Zirv Fitness
Strength exercise

Cable Rear Delt Fly

How to do it

  1. Set both cable pulleys to chest height and grasp the left handle with your right hand and the right handle with your left hand, crossing the cables in front of you.
  2. Step back to create tension and stand with feet shoulder-width apart, hinging slightly forward at the hips.
  3. Brace your core to keep your torso stable, then pull both handles apart and back until your arms are in line with your shoulders.
  4. Squeeze the posterior deltoid and upper back at the end range before slowly returning your arms to the crossed starting position.
  5. Keep a controlled tempo, exhaling as you pull apart and inhaling as you return.
  6. Keep your torso still and avoid using your lower back to help pull the handles apart.

Muscles worked

Posterior DeltoidRear portion of the shoulder muscle responsible for shoulder extension and external rotation. All Posterior Deltoid exercises
RhomboidsMuscles between the spine and scapula responsible for scapular retraction. All Rhomboids exercises

Related Rear Delts exercises

Cable Face PullCable Seated Elbows-Out RowDumbbell Bent Over Lateral RaiseDumbbell Rear Delt RowDumbbell Reverse FlyHumble Row
Type
Strength
Equipment
Cable Machine
Primary muscles
Posterior Deltoid, Rhomboids
Measured in
Reps and weight
Tools
1RM Calculator