Cable Rear Delt Fly
Pull · shoulders · intermediate
Start
FinishHow to do it
Stand between two high pulleys and cross the cables, taking the left handle in the right hand and vice versa, then pull the arms apart and back until they form a wide T.
Muscles worked
Primary: shoulders · Also works: traps, rhomboids
Equipment
Cables
Common mistakes
- Bending the elbows more as you pull, which quietly shortens the lever and turns it into a row
- Setting the pulleys below shoulder height so the pull hits the lats instead of the rear delt
- Letting the hands snap back to the crossed position instead of resisting the return
Variations
- Single-arm cross-body cable rear delt fly
- Kneeling cable rear delt fly
Can't do this one? Swap it for
Related exercises
- Standing Overhead Pressshoulders
- Pike Push-Upshoulders
- Dumbbell Lateral Raiseshoulders
- Shoulder Controlled Rotationsshoulders
- Face Pullshoulders
- Cable Lateral Raiseshoulders
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