Form Friday: Cable Rear Delt Fly


by Devin Sarno, NSCA-CPT

Exercises: Cable Rear Delt Fly

Muscle Groups: Rear Deltoids, Traps, upper back

Importance: The rear delt fly is one of the very few exercises that can target the rear deltoids directy. It also helps improve function, movement, and posture of the upper body.

Proper Form:

  1. Begin by moving the cable handles to the proper height; they should be at chest level
  2. Facing the machine, you will reach across your body to grab the handle on the opposite side so that the cables will cross
  3. Your arms should begin straight out in front of you, with the elbows and knees slightly bent
  4. Begin to pull the handles laterally away from each other while maintaining only a slight bend in the arms
  5. Pull out to your sides until your hands are about even with your torso
  6. Slowly return the handles to the starting position, keeping your rear delts and upper back engaged
  7. Repeat for the desired number of repetitions

Progression/Regression: Dumbbell Bent-Over Reverse Fly


  • Keep your traps relaxed and do not squeeze the shoulder blades together too much
  • Keep your abs braced and a neutral spine
  • Do not completely lock out the elbows

Sample Workout (5 rounds):

  • 10 Dumbbell Single Arm Push Presses (R)
  • 10 Dumbbell Single Arm Push Presses (L)
  • 10 Dumbbell Front Raises
  • 10 Cable Rear Delt Fly