Rear Delt Fly (Cable)

An isolation exercise targeting the rear deltoids by moving the arms backward in a fly motion against cable resistance.

Instructions

1. Adjust the pulleys to the appropriate height and adjust the weight.
2. The pulleys should be above your head.
3. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you.
4. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
5. Pause at the end of the motion before returning the handles to the start position.
6. Perform controlled repetitions, maintaining tension throughout the movement.

Tips

• Keep your arms relatively straight with only a slight elbow bend throughout the movement.
• Move in a smooth arc; your arms should move outward and backward simultaneously.
• Maintain an upright posture and avoid excessive forward lean or backward lean.
• Control the eccentric portion to maximize rear deltoid and middle-back engagement.
• The crossed starting position provides a full range of motion and deep stretch.
• Use a weight that allows proper form and a full range of motion.