How to do the Cable Rear Delt Flye
- Stand sideways to the cable machine with a handle at shoulder height.
- Step back until the cable is tight; grip the handle with your outside hand.
- Raise your arm in front of your body with a slight elbow bend, keeping your torso still.
- Sweep the arm out and back across your body until it reaches shoulder line.
Full technique — 8 steps
- Set a cable handle around shoulder height and stand side-on to the machine.
- Grip the handle with the outside hand and step away until the cable is taut.
- Raise your working arm in front of your body with a slight elbow bend.
- Tighten your stomach and keep your shoulders level without leaning or twisting.
- Sweep the arm out and back across your body until it reaches shoulder line.
- Move only at the shoulder while keeping the elbow angle nearly unchanged.
- Return along the same path until the hand comes back in front of you.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Rear Delt Flye Same level
Resistance bands
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
- Easier Seated Dumbbell Rear Delt Raise
- This exercise Cable Rear Delt Flye
Too hard for now? Start with the Seated Dumbbell Rear Delt Raise.
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).
