Cable Rear Delt Fly
A standing reverse fly using two cable pulleys set at shoulder height, crossing the cables in front of the body. Keeps constant tension on the rear delts.
Primary muscles
- Rear Delts
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Rotator Cuff
- Sets
- 3–4
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand centred between two pulleys set at shoulder height; grab the left cable with the right hand and the right cable with the left hand so the arms cross in front.
Keep a slight bend in the elbows.
Pull the arms out and back in a wide arc until they are in line with the body.
Pause briefly.
Return slowly to the crossed position.
Breathing: Exhale as you open the arms, inhale as you return.
Coaching tips
Sweep wide
Chest tall
Keep the elbows fixed
Common mistakes
Bending the elbows into a row
Leaning back
Going too heavy
Safety notes
Start light; the rear delts are small and easily overloaded.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.