Shoulders
Cable Rear Delt Fly
The Cable Rear Delt Fly is a strength exercise on a cable machine for your shoulders. Share of the load in the Zulta muscle model: rear delts 47%, mid traps 13% and rhomboids 11%.
Also known as: cable rear delt fly (crossover), cable rear fly
How to do it
- Set both pulleys of a cable crossover at shoulder height with no attachment.
- Grab the cable balls or ends crossed: the left cable in the right hand and the right cable in the left hand.
- Step back to the middle, arms straight in front at shoulder height, and lean the torso slightly forward.
- Pull the arms out and back in a wide arc until the hands are in line with the shoulders.
- Return slowly until the hands cross in front of the chest again.
Tips
- Keep the arms long with just a soft bend in the elbows.
- Keep the hands at shoulder height throughout.
- Stop when the arms are in line with the body; going further back shifts work to the shoulder blades.
Common mistakes
- Bending the elbows and rowing the cables back.
- Arching the lower back to finish the rep.
- Letting the hands drift down toward the hips.
Muscles worked by the Cable Rear Delt Fly
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.
Holding a hinge adds back and hamstring work. 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 alternatives
Same equipment
Different equipment
Make it harder
- Bent Over Cable Rear Delt Fly
- Rear Delt Swing
- Cable Rear Delt Fly (Cuff)
- Single Arm Cable Rear Delt Fly
Similar exercises
Frequently asked questions
What muscles does the Cable Rear Delt Fly work?
Mainly the rear delts. The mid traps and rhomboids assist.
Is the Cable Rear Delt Fly good for beginners?
Yes. The Cable Rear Delt Fly is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Rear Delt Fly?
For example the Bent Over Cable Rear Delt Fly, Cable Rear Delt Fly (Cuff) and Single Arm Cable Rear Delt Fly. They train mostly the same muscles.
How do you make the Cable Rear Delt Fly harder?
Add weight or reps, or move on to the Bent Over Cable Rear Delt Fly and Rear Delt Swing.
Sources
- Reinold et al. 2004, JOSPT 34(7):385-394
- Ekstrom et al. 2003, JOSPT 33(5):247-258
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.