How to Do the Cable Rear Delt Fly

Beginner · Cable · Targets Shoulders

How to perform it

1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
2. 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. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
4. Pause at the end of the motion before returning the handles to the start position.

Muscles worked

The Cable Rear Delt Fly primarily targets your Shoulders. You'll need cable.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Cable Rear Delt Fly slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.