Shoulders · Isolation

Cable Rear Delt Fly

A crossed-cable reverse fly that keeps the rear delts under constant tension.

MAIN MUSCLE
Rear delts
ALSO WORKS
Upper back
EQUIPMENT
Cable
LEVEL
Intermediate
REPS
12-20
TEMPO
1-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set both pulleys at shoulder height and grab the opposite cables without handles.

  2. Stand in the middle with arms crossed in front.

  3. Pull the arms out and back in a wide arc to shoulder level.

  4. Return slowly until the arms cross again.

COMMON MISTAKES

  • Squeezing the shoulder blades together so the mid back takes over; keep them neutral.
  • Using too much weight and swinging; light loads with strict form work best.

TIPS

  • Think of pushing the weight out to the walls rather than pulling it back.

QUESTIONS

Which muscles does Cable Rear Delt Fly work?

The main muscle is Rear delts. It also works Upper back.

How many reps should I do?

FORGE suggests 12-20 reps for Cable Rear Delt Fly. The app adjusts sets and reps to your goal and level.

What can I do instead of Cable Rear Delt Fly?

These train the same muscles: Reverse Pec Deck, Bent-Over Rear Delt Fly, Band Pull-Apart.