Cable Bent Arm Rear Delt Flye — how to, muscles worked, alternatives

How to do the Cable Bent Arm Rear Delt Flye

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

Full technique — 8 steps

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

Substitutes by equipment

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

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 Beginner
This exercise Cable Bent Arm Rear Delt Flye Beginner
Harder Seated Cable Rear Delt Raise Intermediate
Harder Cable Rear Delt Drive Intermediate

Too hard for now? Start with the Bent Over Resistance Band Rear Delt Flye.

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.