Arms and calves · Regular
Cable Rear Delt Fly
A light reverse fly on low cables for the back of the shoulders, which most pressing leaves behind.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- rear delts; also upper back
- Kit
- Cable
- Dose
- 12 to 15 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Sit on the end of a bench between two low pulleys and cross the cables, left hand on the right handle. Lean forward with a flat back.
While you move
- Flat back, chest over knees
- Lead with your elbows
- Open out to shoulder height
- Pause, then return slowly
Avoid
- Swinging the torso up to move the weight
- Shrugging the shoulders
- Pulling with bent arms like a row
Take care if you have trouble with your shoulders.