Perform a horizontal shoulder-abduction movement using cable handles to isolate the upper back and rear deltoid muscles. The motion pulls the arms outward across the body to target the posterior shoulder and upper back.
How to do the Cable Rear Delt Fly#
- Grasp a handle in each hand with the cables taut and stand with feet hip-width apart.
- Hinge slightly at the hips so your torso tilts forward while keeping a neutral spine.
- Maintain a small bend in the elbows and open your arms out to the sides in a wide arc.
- Pause and draw your shoulder blades together at the top of the movement to emphasize the upper back and rear delts.
- Slowly return the handles to the start position under control and repeat for the desired reps.
Muscles worked#
- Primary: Rear delts (Posterior Deltoid)
- Secondary: Upper back (Rhomboids & Middle Trapezius), Traps (Trapezius)
Common mistakes#
- Using momentum or swinging the torso to move the weight.
- Bending the elbows so much that the movement becomes a row.
- Shrugging the shoulders instead of retracting the shoulder blades.
- Allowing the torso to round or collapse during the set.
