Cable Rear Delt Fly

Cable Rear Delt Fly is a beginner-level isolation in the strength category that primarily works the shoulders. It is performed with cable.

How to do it

1. 1Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
2. 2Grab 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. 3Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
4. 4Pause at the end of the motion before returning the handles to the start position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.