Shoulders
Cable Rear Delt Fly
Isolate the posterior deltoids for improved shoulder posture and a well-rounded physique.
How to perform.
Follow the sequence — setup is half the lift.
Set the cable pulleys at or slightly above shoulder height and remove the handles to use the cable knobs for a more natural grip.
Stand in the center of the machine and reach across your body to grasp the left cable with your right hand and the right cable with your left hand.
Position yourself with a slight bend in your knees and a tall, neutral spine with your arms extended in front of you.
Pull your arms back and out to the sides in a wide arc while keeping a slight, fixed bend in your elbows.
Focus on squeezing your shoulder blades together at the peak of the movement when your arms are fully extended to your sides.
Control the weight as you return your hands to the starting position, maintaining tension on the rear delts throughout the eccentric phase.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum or swinging the torso to move the weight.
- Bending the elbows too much, which shifts the load to the triceps.
- Shrugging the shoulders toward the ears, engaging the upper traps excessively.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.