Cable Rear Delt Fly

oec:cable-rear-delt-fly

An upper-body cable isolation movement targeting the posterior deltoids through shoulder horizontal abduction.

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Also called: Reverse Cable Fly, Cable Reverse Fly, Standing Cable Rear Delt Fly, Cable Rear Delt Raise

How to do it

Set dual cable pulleys at roughly eye-to-shoulder height without attachments, gripping the rubber stoppers or bare cables.
Grasp the left cable with your right hand and the right cable with your left hand so the cables cross directly in front of you.
Step back slightly to establish tension, keeping your feet hip-width apart and maintaining an upright torso with a soft bend in the knees.

Maintain a slight, fixed bend in your elbows and extend your arms in front of your chest.
Pull your hands out and back in a wide horizontal arc until your upper arms are aligned with your torso.
Pause briefly at peak contraction to squeeze the rear deltoids.
Slowly reverse the motion under control, allowing your hands to cross back over in front of your chest to feel a stretch.

Exhale as you pull the cables outward and backward; inhale as you slowly return to the starting crossed position.

Excessive elbow bending, turning the isolation fly into a row.: Lock a slight bend into the elbows and maintain that fixed angle through the entire range of motion.
Shrugging the shoulders upward toward the ears.: Depress the shoulder blades and focus on pulling horizontally across rather than upward.
Using torso momentum or leaning backward to initiate the pull.: Brace the core, keep the torso stationary, and reduce the working weight.

Avoid over-extending the arms past the plane of the torso to protect the shoulder joint.

This record: CC-BY-SA-4.0.