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Cable Rear Delt Fly

ShouldersCableBeginnerIsolation
Cable Rear Delt Fly — start position
Start
Cable Rear Delt Fly — finish position
Finish
Muscles worked
PrimaryShoulders

How to do it

  1. 01

    Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.

  2. 02

    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.

  3. 03

    Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.

  4. 04

    Pause at the end of the motion before returning the handles to the start position.

In the app

Cable Rear Delt Fly appears when you own a cable stack and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a cable stack

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With bands
With machine

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