Cable Rear Delt Fly
Isolation exercise targeting the shoulders on the cable. Raise the arms in an arc with a slight elbow bend, controlling the way down without swinging.
Muscles worked
- Rear deltoid (primary)
Equipment
Cables
How to do it
- Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- 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.
- Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
- Pause at the end of the motion before returning the handles to the start position.
Sets and reps to start with
3 sets of 15 reps, 60 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
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