How to Do Cable Rear Delt Fly

Cable Rear Delt Fly is a shoulders exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Also known as Cable Reverse Fly, Rear Delt Cable Fly.

Primary muscle

Shoulders

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Rear Delt Fly

  1. 01Set the cable pulleys at head height and stand centrally without using handles to grasp the bare cable ends.
  2. 02Reach across the body to grip the right cable with the left hand and the left cable with the right hand.
  3. 03Pull the cables horizontally across the chest while keeping a slight bend in the elbows until the arms are in line with the shoulders.
  4. 04Squeeze the shoulder blades together at the peak of the contraction.
  5. 05Return the hands to the starting position across the midline under tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Rear Delt Fly

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Eliminate the tendency to use the biceps by keeping the arms dead straight and thinking of pulling the handles toward the side walls.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Rear Delt Fly questions

What muscles does Cable Rear Delt Fly work?

Cable Rear Delt Fly is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Cable Rear Delt Fly correctly?

Set the cable pulleys at head height and stand centrally without using handles to grasp the bare cable ends. Reach across the body to grip the right cable with the left hand and the left cable with the right hand. Pull the cables horizontally across the chest while keeping a slight bend in the elbows until the arms are in line with the shoulders. Squeeze the shoulder blades together at the peak of the contraction. Return the hands to the starting position across the midline under tension.

What is the A90 coach tip for Cable Rear Delt Fly?

Eliminate the tendency to use the biceps by keeping the arms dead straight and thinking of pulling the handles toward the side walls.

Is Cable Rear Delt Fly suitable for beginners?

Cable Rear Delt Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Rear Delt Fly?

Cable Rear Delt Fly uses cable.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cable rear delt fly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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