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Shoulders
Cable Rear Delt Fly
A cable horizontal-abduction movement emphasizing the rear deltoids with upper-back assistance.
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Target
Shoulders
Category
Upper body · Isolation
Difficulty
Intermediate
Sets
3
Reps
10-15
Execution
How to perform
1. Set two pulleys near shoulder height and take the opposite handles in front of you.
2. Stand stable with soft elbows, ribs down and shoulders relaxed.
3. Open your arms outward in a controlled arc without shrugging or arching your back.
4. Return slowly to the start while keeping the same elbow bend and a comfortable shoulder range.
Suggested rest: 60 seconds between sets.
Technique
Key form tips
- 1Set two pulleys near shoulder height and take the opposite handles in front of you
- 2Stand stable with soft elbows, ribs down and shoulders relaxed
- 3Keep each repetition controlled and maintain tension through Shoulders.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Shoulders to force extra repetitions.