Cable Rear Delt Fly

Shoulders

Equipment: Cable

New to this

Your first cable rear delt fly

What weight should I start with on the cable rear delt fly?

Start with the lightest plate on each side, usually 10 to 15 lb. Rear delts are small and most beginners have never trained them directly, so the number stays low for a while. You have it right if you feel it behind the shoulder and not in your traps.

What usually goes wrong on the cable rear delt fly?

Set both pulleys at shoulder height and cross the cables, taking the left handle in your right hand and the right in your left.

Stand in the middle with a slight bend in your elbows, arms crossed in front of your chest.

Pull your arms out and back in a wide arc until they are level with your torso.

Hold for one count, then return slowly.

You should feel this across the back of the shoulders.

Most common mistake: shrugging as you pull, which moves the work to the traps. Pull your shoulder blades down before the first rep.

If the cable station is taken

The Seated Bent-Over Rear Delt Raise is the dumbbell version of the same arc.

The Face Pull hits the same target muscles plus the rotator cuff.

How to do it

Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
Pause at the end of the motion before returning the handles to the start position.