Exercise library · Shoulders

How to Do Cable Rear Delt Fly

Step-by-step instructions, muscles worked and workouts that use the cable rear delt fly.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Tube bands with handlesGym-like cable exercises at home.See it on Amazon →Door anchor for bandsTurns any door into a cable machine.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.