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Cable Rear Delt Fly

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Exercise Data

Type: Strength Main Muscle Worked: Shoulders Equipment: Cable Mechanics Type: Isolation Level: Beginner Sport: NoForce: Pull
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8.5

Out of 10

Excellent

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Cable Rear Delt Fly
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Cable Rear Delt Fly Guide

Main Muscle: Shoulders

  1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
  2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
  3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
  4. Pause at the end of the motion before returning the handles to the start position.

Alternative Exercises For Cable Rear Delt Fly

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Review: Cable Rear Delt Fly

Exercise Rating
10/10

Apr 5, 2015 2:48 PM: One of my fav shoulder exercises

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Tip: Cable Rear Delt Fly

Exercise Rating
10/10

Mar 11, 2015 11:00 AM: I do not have a pulley machine, so I stand bent over (knees bent) and use DBs. I tried to keep elbows bent at about 135 degrees and not change when I pull back. I really concentrate on using my shoulders and not back. (You can adjust what you work by either pulling out wide with your elbows or bringing...+See More

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Review: Cable Rear Delt Fly

Exercise Rating
10/10

Sep 12, 2014 11:36 AM: ABSOLUTELY LOVE THIS EXERCISE! All time favorite. If this does not hit your shoulders good, you are doing something wrong. I use handles, which helps with heavier weight when doing low reps. You definitely want to add this exercise to your shoulder arsenal.

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Review: Cable Rear Delt Fly

Exercise Rating
5/10

Apr 24, 2014 11:05 PM: I don't have a machine like this at my gym what's a good alternative or is there such thing as one?

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Review: Cable Rear Delt Fly

Exercise Rating
10/10

Mar 2, 2014 11:30 AM: Found this excercise by doing the Jay Cutler 8 week mass program. Awesome and just burns you can really feel this excercise work. Low weight and really hit it for 5 or 6 sets 10 to 12 reps. You have to throw this in on your shoulder arsenal

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Tip: Cable Rear Delt Fly

Exercise Rating
9/10

Nov 21, 2013 3:38 PM: rear delts and trap excerise. Bend your arms 90 degrees as you come back and youll hit more upper back ( trap). ONe of my fav excersizes

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Tip: Cable Rear Delt Fly

Exercise Rating
10/10

Oct 25, 2013 8:06 AM: I do not have a pulley machine, I use resistance bands wrapped around my pull up bar.

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Review: Cable Rear Delt Fly

Exercise Rating
8/10

Sep 13, 2013 2:35 PM: Also you can hit your traps too under right angle, but mainly it's a shoulder exercise.

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Review: Cable Rear Delt Fly

Exercise Rating
10/10

Sep 2, 2013 2:08 PM: Effective and easy - you can't go wrong with this!

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Review: Cable Rear Delt Fly

Exercise Rating
10/10

May 20, 2013 8:04 PM: I love doing these. Makes me feel like Wolverine from Xmen, shredding my rear delts.

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