Shoulders / Beginner / Isolation (single joint)

Cable Rear Delt Fly

A cable isolation exercise for the rear delts.

At a glance

Primary

Rear delts

Equipment

Cable station

Movement pattern

Reverse fly, Shoulder-blade squeeze

Level

Beginner

Type

Shoulders, Isolation (single joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

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.

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