Cable Rear Delt Fly
How to do it
Starting position
- Set the cable pulley to chest height.
- Grab the opposite handles with both hands and cross them in front of your body.
- Set your feet shoulder-width apart and lower your center of gravity.
- Lean your torso slightly forward to get ready.
Movement
- Pull your arms outward in a wide arc.
- Focus on the tension in your rear delts and open your arms all the way.
- Slowly return to the starting position.
Breathing
Exhale as you pull the handles, and inhale as you return.
Trainer tips
- Cross the cables in an X and grip them
- Keep your elbows straight and spread your arms out and back
- Bring them together slowly while feeling the tension
Cautions
- If you use momentum, it strains your shoulder joints, so keep your body stationary.
- If your wrists bend, it can cause joint pain, so keep them straight.
- Arching the body back while pulling
- Bending the elbows and turning it into a row
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back |
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 12–15 reps |
9 similar exercises
Representative exercise: Cable Rear Delt Fly
- Dumbbell Rear Delt Fly
- Bodyweight Bent Over Rear Delt Fly
- Bodyweight Standing Rear Delt Fly Pulse
- Cable Seated Reverse Fly
- Cable 45° Reverse Fly
- Cable Seated Rear Delt Fly with Chest Support
- Cable Standing Reverse Fly (VERSION 3)
- Cable Bent Over Overhand Grip Rear Delt Fly
- Cable 45 degrees Reverse Grip Reverse Fly
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Standing Face PullEasierCable Bent Over One Arm Rear Lateral RaiseEasierSuspension Reverse FlyHarderSuspension Split FlyHarderSuspension Y-Lateral RaiseSimilar exerciseDumbbell Lying Rear Lateral RaiseSimilar exerciseReverse Pec Deck FlySimilar exerciseBarbell Rear Delt RaiseSame muscle · different equipmentResistance Band 90° External RotationSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.