Muscles Worked
Learn more in the Rear-delts training guide →
Primary
Rear Delts
Secondary
Upper Back
Highlighted muscles
How To Perform
- 1 Set two cables at face height. Reach across and grip the left cable with the right hand and vice versa.
- 2 Pull both cables apart in a rear delt fly motion.
- 3 Return under control.
Form Cues
- ✓ Arms stay almost straight — minimal elbow bend.
- ✓ Squeeze rear delts hard at the back of the movement.
Common Mistakes
- ✗ Excessive elbow bend turning it into a row.
- ✗ Too much weight causing momentum.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Rear Delt Fly, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Cable Rear Delt Fly should I do?
3 sets of 12–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for rear delts. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Rear Delt Fly target?
Cable Rear Delt Fly primarily targets the Rear Delts. Secondary muscles include Upper Back.
Is Cable Rear Delt Fly good for beginners?
Cable Rear Delt Fly is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Cable Rear Delt Fly, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.