Cable Rear Delt Fly
Technique guide
Set-up
- Set two pulleys at shoulder height and stand between them.
- Cross your arms, holding the left cable in your right hand and the right cable in your left hand.
How to do it
- Pull your arms out and back until they are in line with your shoulders.
- Pause briefly.
- Let your arms cross back in front of you slowly.
Coaching cues
- Lead with the backs of your hands and keep your elbows soft.
- Keep your chest up and your ribs down.
Common mistakes
- Pinching the shoulder blades together so the upper back takes over.
- Using so much weight that you lean back.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Build your free muscle program
Pick your level and get a full week of training, ready to log. Free, no sign-up.