Standing crossed-cable rear delt fly

The standing crossed-cable rear delt fly is an isolation exercise for the rear deltoids. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout.


  1. Builds size and definition in the shoulders, traps, and upper back
  2. Encourages shoulder health and balanced development
  3. The cable keeps constant tension on the muscles

Standing crossed-cable rear delt fly Images


Standing crossed-cable rear delt fly Instructions

Standing crossed-cable rear delt fly muscle diagram
  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.