Rear Delt Fly (Cable): how to do it and muscles worked
The rear delt fly (cable) mainly works your rear delts. You need a cable machine.
Muscles worked
Main
How to do the rear delt fly (cable)
- 1
Set two cable pulleys at shoulder height and stand in the middle, holding the left handle with your right hand and the right handle with your left. Take a step back with a slight bend in your elbows.
- 2
Pull your arms out and back in a wide arc until your hands are in line with your shoulders, squeezing your shoulder blades. Keep your arms nearly straight.
- 3
Return slowly without letting the weights touch down. Breathe out as you pull and in as you return.
Form tip: Keep your torso still and your shoulders down; pulling with your elbows bent turns the fly into a row.
Common questions
- Which muscles does the rear delt fly (cable) work?
- The rear delt fly (cable) mainly works your rear delts.
- What equipment do I need for the rear delt fly (cable)?
- You need a cable machine.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the rear delt fly (cable) in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More rear delts exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.