# Cable Bent Arm Rear Delt Flye

A standing one-arm cable fly for the rear delts, pulled across the body from the opposite pulley with the elbow bent. The shorter arm lets the elbow lead the movement and handle more weight than the straight-arm version.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-rear-drive-bent-arm/video/male.mp4
- HTML: https://seto.fit/exercises/cable-bent-arm-rear-delt-flye/

## Muscles worked

- Rear delts: 9/10
- Infraspinatus: 6/10
- Teres minor: 5/10
- Rhomboids: 5/10
- Traps: 4/10
- Side delts: 3/10

## How to do the Cable Bent Arm Rear Delt Flye

1. Stand square to the station, pulley at shoulder height on the other side.
2. Hold the handle in front of your chest, upper arm at shoulder height.
3. Drive the elbow out to the side until it reaches shoulder line.
4. Return slowly across your chest, then switch arms after all reps.

### Full technique — 8 steps

1. Set a single handle at about shoulder height on one side of a cable station.
2. Stand square to the station and grip the handle with the hand farther from the pulley.
3. Raise the upper arm to shoulder height with the elbow bent and the hand in front of your chest.
4. Tighten your stomach and keep your shoulders level without leaning or twisting.
5. Drive the elbow out to the side at shoulder height, letting the forearm open as the arm sweeps back.
6. Stop when the upper arm reaches your shoulder line and the hand is just behind it.
7. Return along the same path until the hand comes back in front of your chest.
8. Complete all reps on one side, then switch arms.

## Common mistakes

- Letting the elbow drop below the shoulder
- Twisting through the torso
- Shrugging the working shoulder
- Stopping short of shoulder line
- Using torso swing for momentum

## Form cues

- Drive elbows out, not back
- Keep shoulders level
- Move across the body
- Don't twist open
- Don't shrug up

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3–4 sets of 12–15 reps · rest 1 min · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Single Arm Prone Dumbbell Rear Delt Raise](https://seto.fit/exercises/single-arm-prone-dumbbell-rear-delt-raise/), [Side Lying Dumbbell Rear Delt Raise](https://seto.fit/exercises/side-lying-dumbbell-rear-delt-raise/)
- **Kettlebell**: [Single Arm Kettlebell Rear Delt Flye](https://seto.fit/exercises/single-arm-kettlebell-rear-delt-flye/)
- **No equipment**: [Bodyweight Rear Delt Flye](https://seto.fit/exercises/bodyweight-rear-delt-flye/), [Plank Rear Delt Flye](https://seto.fit/exercises/plank-rear-delt-flye/)
- **Suspension trainer**: [Suspension Trainer Split Fly](https://seto.fit/exercises/suspension-trainer-split-fly/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bent Over Resistance Band Rear Delt Flye](https://seto.fit/exercises/bent-over-resistance-band-rear-delt-flye/) — Beginner
- **This exercise: Cable Bent Arm Rear Delt Flye — Beginner**
- Harder: [Seated Cable Rear Delt Raise](https://seto.fit/exercises/seated-cable-rear-delt-raise/) — Intermediate
- Harder: [Cable Rear Delt Drive](https://seto.fit/exercises/cable-rear-delt-drive/) — Intermediate

## Quick answers

### What muscles does the Cable Bent Arm Rear Delt Flye work?

Primary: Rear delts 9/10. Also works: Infraspinatus 6/10, Teres minor 5/10, Rhomboids 5/10, Traps 4/10.

### When should I do the Cable Bent Arm Rear Delt Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Cable Bent Arm Rear Delt Flye?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Cable Bent Arm Rear Delt Flye?

Dumbbells: Single Arm Prone Dumbbell Rear Delt Raise, Side Lying Dumbbell Rear Delt Raise. Kettlebell: Single Arm Kettlebell Rear Delt Flye. No equipment: Bodyweight Rear Delt Flye, Plank Rear Delt Flye. Suspension trainer: Suspension Trainer Split Fly.

### What is an easier version of the Cable Bent Arm Rear Delt Flye?

Bent Over Resistance Band Rear Delt Flye (Beginner).

### What is a harder version of the Cable Bent Arm Rear Delt Flye?

Seated Cable Rear Delt Raise (Intermediate), Cable Rear Delt Drive (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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