1 / 6Cable Rear Delt Fly
A reverse fly with two crossed cables that pulls the arms back and out. It trains the rear shoulders, which help posture and balance the front.
ShouldersBack
- Level
- Intermediate
- Equipment
- Cable
- Main muscle
- Shoulders
- Also works
- Back
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Set both pulleys at shoulder height and cross the cables, left hand on the right cable.
- 2Stand in the middle with your arms in front of you.
- 3Pull your arms out and back until they are in line with your shoulders.
- 4Return slowly.
Common mistakes
- Pulling with the back by squeezing the shoulder blades hard
- Bending the elbows so it becomes a row
- Using too much weight
Tips
- Set the pulleys at shoulder height and cross the cables
- Keep the arms almost straight and pull them out and back
- Stop when the arms are in line with your body
Questions
Why train the rear shoulders?
They are often weak from sitting and pressing; stronger rear shoulders help posture and keep the shoulders healthy.
How many reps?
Light weight, 3 sets of 15 to 20.
More Shoulders exercises
See all exercises →
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