Exercise
Cable Rear Delt Fly: How to Do It, Muscles Worked
The Cable Rear Delt Fly is a beginner-level strength exercise that primarily works the shoulders. It uses cable, and is performed in 4 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Cable Rear Delt Fly work?
The Cable Rear Delt Fly primarily targets the shoulders, with no listed secondary muscles in the dataset. It's classified as a beginner-level strength movement using cable.
What are the most common Cable Rear Delt Fly mistakes?
- Rushing the lowering phase instead of controlling the weight back down.
- Using momentum from the hips or a heavier weight than the shoulder can control strictly.
- Shrugging the traps to help lift the weight instead of isolating the shoulder.
- Raising the arms above shoulder height, which shifts stress onto the joint rather than the muscle.
How should I program the Cable Rear Delt Fly — sets, reps and frequency?
As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good Cable Rear Delt Fly variations and alternatives?
- Cable Seated Lateral Raise — cable, beginner level, shoulders
- Face Pull — cable, intermediate level, shoulders
- Dumbbell Lying One-Arm Rear Lateral Raise — dumbbell, intermediate level, shoulders
- Lying Rear Delt Raise — dumbbell, intermediate level, shoulders
| Attribute | Value |
|---|---|
| Level | Beginner |
| Equipment | Cable |
| Category | Strength |
| Primary muscles | Shoulders |
| Secondary muscles | — |
How to do the Cable Rear Delt Fly, step by step:
- 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.
Key takeaways
- The Cable Rear Delt Fly is a beginner-level strength exercise using cable.
- Primary muscles worked: Shoulders.
- A typical working range is 10-15 reps for 2-4 sets, usually taken close to muscular failure.
- The most common technical fault is rushing the lowering phase instead of controlling the weight back down.
Log the Cable Rear Delt Fly in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Cable Rear Delt Fly suitable for beginners?
Yes — the dataset lists the Cable Rear Delt Fly as a beginner-level movement, though anyone new to training should still start with light weight (or no added weight) to learn the pattern first.
What equipment do I need for the Cable Rear Delt Fly?
A cable. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Shoulders) do most of the work and are usually the limiting factor in the set. Secondary muscles assist or stabilize but aren't the main driver of the movement.