Cable Rear Delt Fly
How to do the Cable Rear Delt Fly
- 1
Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- 2
Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
- 3
Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
- 4
Pause at the end of the motion before returning the handles to the start position.
How to program the Cable Rear Delt Fly
Sets and reps
As an isolation movement, the Cable Rear Delt Fly is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable Rear Delt Fly is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Cable Rear Delt Fly work?
The Cable Rear Delt Fly primarily targets the Shoulders.
What equipment do I need for the Cable Rear Delt Fly?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Rear Delt Fly should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
