Cable Rear Delt Fly

Also called rear delt fly, reverse fly (cable) and rear delt cable fly.

Works

Shoulders

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.

1. 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.
2. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
3. Pause at the end of the motion before returning the handles to the start position.

Cues

• Arms long, slight bend.
• Pull wide, squeeze between the shoulder blades.
• Pause a count at the end.

Common mistakes

• Using the traps.
• Too heavy, too short.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.