Cable Rear Delt Fly
The Cable Rear Delt Fly primarily targets your Shoulders. It requires cable and is best suited to beginner lifters.
Beginner level · Equipment: Cable · Isolation · Pull
Primary muscles: Shoulders
How to perform Cable Rear Delt Fly
- Step 1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- Step 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.
- Step 3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
- Step 4. Pause at the end of the motion before returning the handles to the start position.
Sample sets & reps for Cable Rear Delt Fly
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Deltoid Raise — dumbbell
- Alternating Kettlebell Press — kettlebell
- Anti-Gravity Press — barbell
- Arm Circles — stretch
- Arnold Dumbbell Press — dumbbell
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