Cable Rear Delt Fly

Cable Rear Delt Fly is a resistance exercise – rear-delt horizontal abduction exercise involving Posterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Posterior deltoid
Secondary muscles: Middle trapezius, Rhomboids, Infraspinatus, Teres minor
Exercise type: Resistance exercise – rear-delt horizontal abduction

Exercise technique

Pulleys
Set both pulleys at shoulder-to-chest height with equal loads.
Crossed grip
Take the opposite handles across each other without wrapping cables around your wrists.
Base
Stand upright centrally with balanced foot spacing.
Elbow shape
Hold arms forward with a slight, fixed bend.
Reverse fly
Exhale and separate your hands sideways and backward.
End range
Pause at a comfortable horizontal opening without letting shoulder heads pull forward.
Return
Slowly return the cables to the front cross and repeat without torso sway.

Key technique points

Keep the crossed cable paths clear.
Open arms in the shoulder plane.
Avoid excessive elbow bending.
Do not rotate your torso.
Do not shrug toward your ears.
Brake the forward return.

Common mistakes

Incorrect cable crossing

Do not take handles so cables wrap your wrists; let the lines cross freely in front.

Lowering the hands

Do not turn the fly into a pull toward your hips; retain a horizontal upper-arm path.

Rowing

Do not bend elbows and bring hands toward your chest; keep a small, fixed elbow bend.

Leaning backward

Do not throw your chest back while opening; isolate shoulder movement with an upright torso.

Reaching too far back

Do not force hands far behind your shoulders; stop while shoulder heads remain comfortable.

Fast forward closing

Do not let the stack pull you forward; control return speed with the rear delts.

Frequently asked questions