Cable Rear Delt Fly

Muscles Worked

How to Perform

1. 1

   Set the pulley to the appropriate height for the exercise — low for curls, high for tricep pushdowns, mid for crossovers.

2. 2

   Grip the handle or attachment firmly. Step into a stable stance with a slight stagger for balance.

3. 3

   Perform the movement by contracting only the target muscle. Cables provide constant tension, so move slowly and deliberately.

4. 4

   Control the return to the starting position. The cable should never go slack during the set.

Common Mistakes

• Using too much weight and turning a raise into a shrug. Your traps should not be doing most of the work.

• Raising above shoulder height, which shifts stress to the traps and can impinge the shoulder.

• Locking the elbows completely straight, which stresses the joint. Maintain a slight bend throughout.

Pro Tips

• Lead with your elbows, not your hands. Imagine pouring a glass of water as you raise — this keeps the tension on the delts.

• Use lighter weight than you think you need. Delts respond exceptionally well to higher reps (15-20) with strict form.

Related Exercises