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How to Do Cable Rear Delt Fly — Form, Muscles & Tips

Learn how to do the Cable Rear Delt Fly: step-by-step form, muscles worked, cable setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
  2. 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.
  3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
  4. Pause at the end of the motion before returning the handles to the start position.