Bent-Over Cable Rear Delt Fly
A hinged reverse fly between two low pulleys with the cables crossed under your body. The cables keep tension on the rear delts at the bottom, where dumbbells go slack.
Primary muscles
- Rear Delts
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Rotator Cuff
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand between two low pulleys holding the left handle in your right hand and the right handle in your left, then hinge until your torso is near parallel to the floor with the hands crossed under your chest.
Keep a slight bend in the elbows and a flat back.
Sweep the hands out and up to the sides in a wide arc.
Stop when the arms are level with your torso.
Let the cables draw the hands back under the chest slowly.
Breathing: Exhale as you open the arms, inhale as they return.
Coaching tips
Arms go wide, not back
Lead with the pinkies
Stay hinged
Common mistakes
Bending the elbows into a row
Rising out of the hinge
Using too much weight and swinging
Safety notes
Keep the spine neutral; working one arm at a time with the free hand on your thigh is easier on the lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.