Rear Delt Fly (Cable)

Pure rear delt isolation — builds posterior shoulder mass, improves shoulder balance, and creates that 3D shoulder look

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⚡ Quick Reference

Aspect	Details
Pattern	Fly (Horizontal Abduction)
Primary Muscles	Rear Delts
Secondary Muscles	Mid Traps, Rhomboids
Equipment	Cable Machine, D-Handles
Difficulty	⭐ Beginner
Priority	🟡 Recommended

Movement Summary

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🎯 Setup

Starting Position

1. Cable height: Set both pulleys at shoulder height
2. Attachments: D-handles or stirrup handles on both cables
3. Cable position: Stand centered between cables
4. Grip: Cross arms and grip opposite handles
   • Right hand grabs left cable, left hand grabs right cable
5. Stance: Staggered stance or parallel feet, hip-width apart
6. Starting position: Arms extended forward, slight bend in elbows
7. Body position: Chest up, core braced, slight lean forward (10-15°) optional

Equipment Setup

Equipment	Setting	Notes
Cable height	Shoulder level	Too high/low changes emphasis
Handles	D-handles or stirrups	D-handles more comfortable
Weight	Start light (5-10 lbs per side)	Focus on isolation
Stance	3-4 feet from cables	Need room for full ROM

Setup Cue

"Cables crossed, arms extended like hugging a tree, ready to open arms wide"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating proper body position and cable tension

1. Cables at shoulder height, handles attached
2. Cross cables and grip opposite handles
3. Step back 3-4 feet, arms extended forward
4. Slight bend in elbows (10-15°), locked throughout
5. Chest up, core braced

Tempo: Take your time — setup ensures pure rear delt isolation

Feel: Tension in cables, stretch in front of shoulders

⬅️➡️ Pull Phase

What's happening: Pulling arms out to sides in arc motion

1. Pull both arms out to sides simultaneously
2. Keep elbow angle fixed — this is a fly, not a row
3. Lead with elbows, think "opening arms wide"
4. Pull until arms are 90-180° from starting position
5. Breathing: Exhale as you pull

Tempo: 1-2 seconds (controlled, focus on muscle)

Feel: Intense burn in rear delts, stretch in front of shoulders

Critical: Keep elbows at shoulder height or slightly below — don't let them drop

🔝 Peak Contraction

What's happening: Maximum rear delt activation

1. Arms out to sides, forming "T" shape
2. Slight horizontal extension (arms slightly behind body)
3. Squeeze rear delts hard
4. Hold for 1 second
5. Feel the contraction in back of shoulders

Common error here: Pulling too far back and engaging mid-back instead of rear delts

➡️⬅️ Return Phase

What's happening: Controlled return to starting position

1. Slowly bring arms back to center
2. Maintain elbow angle — stay in fly position
3. Keep tension in rear delts throughout
4. Return to arms-extended, crossed position
5. Breathing: Inhale as you return

Tempo: 2-3 seconds (slow and controlled)

Feel: Stretch in rear delts as arms come forward

Note: Don't let cables pull you forward — maintain control

Key Cues

Primary Cues

• "Open arms like a book" — visualizes the fly motion
• "Lead with elbows, not hands" — ensures proper muscle activation
• "Fixed elbow angle" — prevents turning into a row
• "Think rear delts only" — isolate the target muscle

Tempo Guide

Goal	Tempo	Example
Hypertrophy	2-1-3-0	2s pull, 1s squeeze, 3s return, no rest
Pump	1-1-2-0	1s pull, 1s squeeze, 2s return, no rest
Mind-Muscle	3-2-4-0	3s pull, 2s squeeze, 4s return, no rest

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rear Delts	Horizontal abduction — pulling arms out to sides	██████████ 95%

Secondary Muscles

Muscle	Action	Activation
Mid Traps	Scapular stabilization	█████░░░░░ 50%
Rhomboids	Scapular retraction (minimal)	████░░░░░░ 45%

Stabilizers

Muscle	Role
Rotator Cuff	Shoulder joint stabilization
Core	Maintains stable torso

Muscle Emphasis

To emphasize rear delts: Keep elbows at shoulder height, focus on horizontal abduction only To include more upper back: Add slight scapular retraction at peak To increase stretch: Allow slight protraction at starting position

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Bending elbows during pull	Turns into a row	Engages lats/mid-back, not rear delts	Lock elbow angle at 10-15°, keep it fixed
Too much weight	Can't maintain fly form	Wrong muscles working, injury risk	Drop weight significantly, focus on isolation
Pulling too far back	Mid-back takes over	Rear delts disengage	Stop at 90-180° from start, feel rear delts
Elbows dropping	Hits lats instead of rear delts	Misses target muscle	Keep elbows at shoulder height
Using momentum	Swinging/jerking	Not isolating rear delts	Lighter weight, controlled tempo

Most Common Error

Bending elbows and turning this into a row — the rear delt fly is a FLY, not a row. Your elbow angle should remain constant throughout. If you're bending your elbows, you're doing a cable row, not a rear delt fly.

Self-Check Checklist

• Elbow angle stays fixed (10-15° bend)
• Elbows at shoulder height throughout
• Feeling it in rear delts, not mid-back
• Arms moving in arc motion (not straight back)
• Controlled tempo (not swinging)

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🔀 Variations

By Setup

Standing Crossover (Standard)

Aspect	Details
Position	Standing, cables crossed
Best For	Most people, pure isolation
Emphasis	Rear delts

Single-Arm Cable Fly

Aspect	Details
Setup	One arm at a time, one cable
Best For	Addressing imbalances, better isolation
Emphasis	Unilateral rear delt work

Key difference: Can focus entirely on one side, easier to feel the muscle

Bent-Over Cable Fly

Aspect	Details
Position	Bent at hips 45-90°, low cables
Best For	More stretch, different angle
Emphasis	Rear delts with increased ROM

Key difference: Similar to dumbbell rear delt fly position

By Training Purpose

Hypertrophy Focus

Variation	Change	Why
High Rep Flys	15-20 reps	Maximum pump and burn
Tempo Flys	3-4s eccentric	More time under tension
Pause Flys	2s hold at peak	Maximize contraction

Maximum Isolation

Variation	Change	Why
Single-Arm Focus	One arm, extra slow	Feel every rep
Partial Reps	Limited ROM, constant tension	Keep tension on rear delts
Drop Sets	Reduce weight mid-set	Complete fatigue

Cable Height Variations

Height	Emphasis	When to Use
Above Shoulder	Upper rear delt	Hit different angle
Shoulder Height	Mid rear delt	Standard, best overall
Below Shoulder	Lower rear delt	Add variety, fuller development

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Hypertrophy	3-4	12-15	60-90s	Light-Moderate	1-2
Pump	3-4	15-20	45-60s	Light	1-2
Mind-Muscle	3	10-12	90s	Light	2-3

Workout Placement

Program Type	Placement	Rationale
Upper body day	Middle or end	After compound exercises
Pull day	End	Isolation work after rows/pulldowns
Shoulder day	Middle or end	After overhead press, before side/front delts
Arm day	End	Finish with rear delts for balance

Rear Delt Training Frequency

Rear delts are small muscles that recover quickly. You can train them 2-4x per week. Many bodybuilders hit rear delts every upper body day with different exercises.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets x 12-15 reps
Intermediate	2-3x/week	3-4 sets x 12-15 reps
Advanced	3-4x/week	3-4 sets x 12-20 reps

Progression Scheme

Progressive Overload

Rear delts respond better to higher reps and perfect form than heavy weight. Focus on the squeeze and burn. Add weight in tiny increments (2.5 lbs) or add reps (12 → 15 → 20).

Sample Programming

Push/Pull/Legs — Pull Day:

1. Deadlift — 4x5
2. Pull-Ups — 3x8
3. Barbell Row — 4x10
4. Face Pulls — 3x15
5. Rear Delt Fly - Cable — 3x15
6. Bicep Curls — 3x12

Upper Body Day:

1. Bench Press — 4x6
2. Overhead Press — 3x8
3. Dumbbell Rows — 3x10
4. Rear Delt Fly - Cable — 4x12
5. Lateral Raises — 3x15
6. Tricep Extensions — 3x12

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Reverse Pec Deck	True beginner, easier to learn
Band Pull-Apart	Learning rear delt activation

Progressions (Harder)

Exercise	When Ready	Link
Single-Arm Cable Fly	Can do 3x15 bilateral perfectly
Bent-Over Cable Fly	Want more stretch and ROM

Alternatives (Same Goal, Different Movement)

Rear Delt Isolation

Alternative	Difference	Good For
Rear Delt Fly - Dumbbell	Free weight, bent over	Home gym, stability
Reverse Pec Deck	Machine, fixed path	Beginners, pure isolation
Face Pull - Rope	Includes external rotation	Shoulder health, rotator cuff

Free Weight Options

Alternative	Equipment
Rear Delt Fly - Dumbbell	Dumbbells, bench
Incline Prone Rear Delt Fly	Dumbbells, incline bench

Machine Options

Alternative	Benefit
Reverse Pec Deck	Fixed path, easier to learn
Rear Delt Machine	Pure isolation, constant tension

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Aggravation if form is poor	Use very light weight, keep elbows at or below shoulder height
Rotator cuff injury	Strain with heavy weight	Very light weight, focus on rear delts only
Recent shoulder surgery	Re-injury risk	Wait for full clearance
Elbow tendinitis	Stress on elbow joint	Adjust elbow angle, use lighter weight

Stop Immediately If

• Sharp pain in shoulder (not muscle burn)
• Clicking or popping in shoulder joint
• Pain radiating down arm
• Inability to maintain fixed elbow angle

Injury Prevention

Strategy	Implementation
Start very light	Use 5-10 lbs per side max to start
Lock elbow angle	10-15° bend, never change during set
Control the eccentric	Don't let cables pull you — resist on the way back
Don't overextend	Stop at 90-180° from start, don't pull behind body
Perfect form over weight	This is an isolation exercise — form is everything

Joint-Friendly Benefits

Cable rear delt flies are very joint-friendly when done correctly. The constant tension from cables and the isolation nature make this safer than heavy compound movements.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal abduction	90-180°	🟢 Low
Scapula	Minimal retraction	Slight	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full horizontal abduction	Can pull arms straight out to sides	Doorway stretch, shoulder dislocations
Thoracic spine	Good posture	Can stand tall without rounding	Foam roll, thoracic extensions

Joint Health Note

Rear delt flies are one of the safest shoulder exercises. The isolation nature and controlled movement make this excellent for building shoulder health and balance. The rear delts are crucial for shoulder stability and often underdeveloped.

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❓ Common Questions

How is this different from a face pull?

Face pulls include external rotation (rotator cuff work) and more upper back. Rear delt flies are pure horizontal abduction with minimal rotation — this isolates the rear delt better. Both are valuable. Face pulls for shoulder health, rear delt flies for rear delt size.

Should my elbows be locked or bent?

Bent, but fixed. Start with a 10-15° bend in your elbows and NEVER change that angle during the set. If you're straightening or bending your elbows, you've turned it into a row. Think of your arms as rigid levers that just rotate at the shoulder.

How much weight should I use?

Start with 5-10 lbs per side (10-20 lbs total on the stack). This is pure isolation — you won't use much weight. Most intermediate lifters use 15-30 lbs per side. If you're using 50+ lbs, you're probably using too much momentum or turning it into a row.

I feel this in my mid-back, not rear delts. Why?

You're pulling too far back and/or adding scapular retraction (squeezing shoulder blades). Keep the movement at your shoulder joint only — think pure horizontal abduction. Stop when your arms are out to sides, don't pull further back.

Can I do this without crossing the cables?

You can set up with cables on the same side (right hand, right cable), but crossing provides a better angle and more stretch at the starting position. Try both and see which feels better for rear delt activation.

One arm or both arms at once?

Both are effective:

• Both arms: More time-efficient, bilateral training
• One arm: Better isolation, easier to focus on mind-muscle connection

Many lifters do both arms together for most sets, then finish with single-arm work for focused isolation.

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B.J. & Kolber, M.J. (2016). Shoulder Muscle Activity During Isolation Exercises — Tier A
• ACE Fitness Study on Shoulder Exercises — Tier B
• ExRx.net Exercise Analysis — Tier C

Programming:

• Renaissance Periodization — Rear Delt Training Volume Landmarks — Tier B
• Stronger by Science — Shoulder Training Guide — Tier B
• Hypertrophy Guide by Eric Helms — Tier A

Technique:

• Jeff Nippard — Rear Delt Training Science — Tier B
• John Meadows — Rear Delt Training Methods — Tier C
• NSCA Essentials of Strength Training — Tier A

Isolation Training:

• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
• Brad Schoenfeld — Science and Development of Muscle Hypertrophy — Tier A

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For Mo

When to recommend this exercise:

• User wants to build rear delts specifically
• User wants pure isolation (not compound movement)
• User has access to cable machine
• User's rear delts are lagging compared to front/side delts
• User wants to add variety to rear delt training

Who should NOT do this exercise:

• No cable access → Suggest Rear Delt Fly - Dumbbell or Band Pull-Apart
• True beginner struggling with isolation → Start with Reverse Pec Deck
• Acute shoulder injury → Wait for clearance

Key coaching cues to emphasize:

1. "Lock your elbow angle — don't bend or straighten during the set"
2. "Lead with elbows, open arms like a book"
3. "Feel it in the back of your shoulders, not your mid-back"
4. "Light weight, perfect form — this is isolation, not strength"

Common issues to watch for in user feedback:

• "I feel this in my mid-back" → Pulling too far back, stop at 90-180° from start
• "I don't feel my rear delts" → Likely bending elbows (turning into row)
• "My shoulders hurt" → Too much weight, improper form
• "I feel it in my biceps" → Bending elbows during movement

Programming guidance:

• Pair with: Compound pulling (rows, pulldowns) and pressing (bench, overhead press)
• Frequency: 2-3x/week, rear delts recover quickly
• Place at: Middle or end of workout, after compound movements
• Volume: 3-4 sets x 12-20 reps

Progression signals:

• Ready to progress when: 3x15 with perfect form, strong rear delt squeeze
• Consider: Single-arm variation, tempo work, or increase reps to 20
• Regress if: Can't maintain elbow angle, feeling in wrong muscles

Red flags:

• Bending elbows during movement → immediate correction, reduce weight
• Using heavy weight (50+ lbs per side) → likely using momentum
• No rear delt burn/pump → form issue, check elbow position
• Pain in front of shoulder → too much weight or hyperextension

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Last updated: December 2024