Cable Rear Delt Fly (Cuff)

How to do it

1. Set both pulleys of a cable crossover at shoulder height and strap an ankle cuff around each wrist.
2. Clip the left cable to the right wrist and the right cable to the left wrist so they cross in front.
3. Step back to the middle, arms straight in front at shoulder height, hands relaxed.
4. Sweep the arms out and back until they are in line with the shoulders.
5. Return slowly until the wrists cross in front of the chest.

Tips

• With cuffs the hands stay open, so the forearms and grip do not tire first.
• Lead with the back of the elbows.
• Keep the ribs down and the torso still.

Common mistakes

• Leaning back to pull the cables apart.
• Bending the elbows so it turns into a row.
• Letting the wrists drift below shoulder height.

Muscles worked by the Cable Rear Delt Fly (Cuff)

• Rear delts Primary50%
• Mid traps Secondary14%
• Rhomboids Secondary12%
• Side delts Minor8%
• Lower traps Minor6%
• Rotator cuff Stabilizer6%
• Spinal erectors (lower back) Stabilizer2%
• Triceps (long head) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Opening the arms backward is shoulder horizontal abduction, which the rear delt leads; the mid traps and rhomboids retract the shoulder blades and the infraspinatus assists from deep.

Cable Rear Delt Fly (Cuff) alternatives

Same equipment

• Reverse Cable CrossoverCable
• Bent Over Cable Rear Delt FlyCable

Different equipment

• Prone Lateral RaiseDumbbell
• Reverse Pec DeckMachine

Easier

• Chest Supported Rear Delt FlyDumbbell
• Incline Rear Delt FlyDumbbell

Make it easier

• Prone Lateral RaiseDumbbell
• Reverse Pec DeckMachine
• Chest Supported Rear Delt FlyDumbbell
• Incline Rear Delt FlyDumbbell

Similar exercises

• Powell RaiseDumbbell

Frequently asked questions

What muscles does the Cable Rear Delt Fly (Cuff) work?

Mainly the rear delts. The mid traps and rhomboids assist.

Is the Cable Rear Delt Fly (Cuff) good for beginners?

The Cable Rear Delt Fly (Cuff) is rated intermediate. If you are new, learn the Prone Lateral Raise first and build up from there.

What is a good alternative to the Cable Rear Delt Fly (Cuff)?

For example the Reverse Cable Crossover, Bent Over Cable Rear Delt Fly and Prone Lateral Raise. They train mostly the same muscles, some with different equipment.

Sources

• Reinold et al. 2004, JOSPT 34(7):385-394
• Ekstrom et al. 2003, JOSPT 33(5):247-258

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