Cable Rear Delt Fly
ShouldersIsolationPullCableIntermediate
Rear-delt isolation using two crossed high pulleys, opening the arms back under constant tension.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Set two pulleys high and cross the cables, grabbing the opposite handle with each hand.
- 2.Start with your arms extended in front, slightly bent.
- 3.Open your arms back and out while retracting your shoulder blades.
- 4.Return under control without losing tension.
Common mistakes
- ●Bending and extending the elbows as if it were a pulldown
- ●Going too heavy and pulling with the back
- ●Not retracting the shoulder blades
- ●Shrugging the neck
Proper technique
Elbows locked in place: the movement is pure opening from the shoulder. Squeeze your shoulder blades together at the end. Keep your torso still and chest up.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Rear deltoid
Secondary
- Rhomboids
- Infraspinatus
- Mid traps
- Lower traps