Cable Rear Delt Fly

Rear DeltsCable Crossover

A cable crossover isolation movement targeting the rear deltoid. Constant cable tension keeps the muscle under work throughout the whole movement, strengthening the shoulder joint.

How to do it

1Stand in the center of a cable crossover and grab the left cable with your right hand and the right cable with your left hand.

2Take a step back, stand tall, and set a slight bend in your elbows.

3Exhale and pull your arms out to the sides and back until they align with your shoulders.

4Pause for a moment at peak contraction, feeling your rear delts work.

5Inhale and slowly bring your arms back out front without letting your shoulders round completely forward.

Common mistakes

Bending your arms too much, turning the fly into a row and taking load off the rear delts.

Craning your head backward, creating unwanted strain in your neck.

Letting the cables pull your arms back aggressively, losing muscle tension on the return.

Breathing

Exhale as you open your arms out to the sides. Inhale as you return to the starting position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.