What is the benefit of using cables instead of dumbbells?

Cables provide constant tension throughout the entire range of motion, whereas dumbbells lose resistance at the bottom of the movement.

Where should I feel this exercise most?

You should feel the contraction in the back of your shoulder and the muscles between your shoulder blades.

The rear deltoids are a smaller muscle group, so it is more effective to use lighter weights with higher repetitions to ensure proper form.

Master the cable rear delt fly with our expert guide. Learn the correct technique to isolate your posterior deltoids and build stronger shoulders.

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.

Shoulders · Shoulders