Cable Rear Delt Fly

A beginner strength exercise for the shoulders, done with a cable.

Main muscles: Shoulders
Equipment: Cable
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Cable Rear Delt Fly

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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Rear Delt Fly

Questions

What muscles does the Cable Rear Delt Fly work?

Mainly the shoulders.

Is the Cable Rear Delt Fly good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Rear Delt Fly?

Good alternatives that train the shoulders: Bent Over Low-Pulley Side Lateral, Cable Seated Lateral Raise, External Rotation with Cable or Front Cable Raise.

How many sets and reps of the Cable Rear Delt Fly should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).