Cable Rear Delt Fly
10 reps
With cables crossed, sweep both arms out and back, keeping them straight.
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SHOULDERS
Cable Rear Delt Fly
The cable rear delt fly isolates the back of the shoulder, which helps balance out all the pressing most people do and supports better posture. Unlike dumbbells, the cables keep tension on the muscle through the entire range, driving strong activation. Your traps and rhomboids pitch in too, so it doubles as upper-back work.
How to do it
- 1
Set both pulleys on a crossover machine to just above eye level.
- 2
Stand facing the machine with feet shoulder-width apart.
- 3
Cross your arms to grab the left handle with your right hand and the right handle with your left.
- 4
Brace your core and sweep both arms out and back, keeping them straight.
- 5
Pause once your arms are fully extended to the sides, then return the handles slowly to the start.