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Cable Rear Delt Flys

An isolation exercise targeting the rear deltoids using cable resistance to improve shoulder stability and posture.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand facing the cable machine with cables set at shoulder height. Grasp the cable handles with arms extended in front of you. Keeping your arms straight, pull the cables back and out to the sides in a wide arc, focusing on engaging your rear deltoids. Return to the starting position with control.

Starting Position

Begin standing facing the cable machine with arms extended forward, holding cable handles at shoulder height.

Finishing Position

Return to the starting position with arms extended forward, maintaining control throughout the movement.

Form Cues

Keep your arms straight, focus on rear deltoids, maintain good posture, control the movement

Common Mistakes

Bending elbows, using momentum, not maintaining proper posture, rushing the movement

Progression Tips

Increase weight, add pause at peak contraction, perform single-arm variations, or add resistance bands.

Regression Tips

Reduce weight, perform with dumbbells first, or use lighter resistance bands.

Safety Notes

Stop if you experience pain in the shoulders or neck. Maintain proper form to avoid shoulder strain. Focus on controlled movement rather than heavy weight.