# Cable Rear Delt Flye

A cable isolation exercise targeting the rear delts and upper back. Useful for lifters building balanced shoulders and cleaner scapular control.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-single-arm-reverse-fly/video/female.mp4
- HTML: https://seto.fit/exercises/cable-rear-delt-flye/

## Muscles worked

- Rear delts: 10/10
- Upper back: 6/10

## How to do the Cable Rear Delt Flye

1. Stand sideways to the cable machine with a handle at shoulder height.
2. Step back until the cable is tight; grip the handle with your outside hand.
3. Raise your arm in front of your body with a slight elbow bend, keeping your torso still.
4. Sweep the arm out and back across your body until it reaches shoulder line.

### Full technique — 8 steps

1. Set a cable handle around shoulder height and stand side-on to the machine.
2. Grip the handle with the outside hand and step away until the cable is taut.
3. Raise your working arm in front of your body with a slight elbow bend.
4. Tighten your stomach and keep your shoulders level without leaning or twisting.
5. Sweep the arm out and back across your body until it reaches shoulder line.
6. Move only at the shoulder while keeping the elbow angle nearly unchanged.
7. Return along the same path until the hand comes back in front of you.
8. Complete all reps on one side, then switch arms.

## Common mistakes

- Turning it into a row
- Shrugging the working shoulder
- Straightening or bending elbow excessively
- Twisting through the torso
- Stopping short of shoulder line

## Form cues

- Move only at shoulder
- Keep shoulders level
- Slight elbow bend
- Move across the body
- Don't twist open

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 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**: [Dumbbell Rear Delt Flye](https://seto.fit/exercises/dumbbell-rear-delt-flye/)
- **Resistance bands**: [Resistance Band Pull Apart](https://seto.fit/exercises/resistance-band-pull-apart/), [Chest Supported Resistance Band T-Raise](https://seto.fit/exercises/chest-supported-resistance-band-t-raise/)

## 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: [Resistance Band Face Pull](https://seto.fit/exercises/band-face-pull/) — Beginner
- Easier: [Seated Dumbbell Rear Delt Raise](https://seto.fit/exercises/dumbbell-rear-delt-raise-seated/) — Beginner
- **This exercise: Cable Rear Delt Flye — Beginner**

## Quick answers

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

Primary: Rear delts 10/10. Also works: Upper back 6/10.

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

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

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

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

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

Dumbbells: Dumbbell Rear Delt Flye. Resistance bands: Resistance Band Pull Apart, Chest Supported Resistance Band T-Raise.

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

Seated Dumbbell Rear Delt Raise (Beginner), Resistance Band Face Pull (Beginner).

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

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