Cable Rear Delt Fly
From crossed high pulleys, sweep the handles out and back in a wide arc to isolate the rear delts.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Rear delts
- Equipment
- Cable
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the rear delts, for when the cable is taken or you want a change.
Questions
- What muscles does the Cable Rear Delt Fly work?
- The Cable Rear Delt Fly mainly works the rear delts.
- What equipment do you need for the Cable Rear Delt Fly?
- A cable.
- How many sets and reps of the Cable Rear Delt Fly?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Cable Rear Delt Fly?
- Band Pull-Apart, Band Rear Delt Row, Cross-Body Shoulder Stretch and Dumbbell Incline Rear Delt Row work the same main muscle.
Program it for your clients
Coaches add the Cable Rear Delt Fly to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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