Rear Delt Cable Fly
The rear delt cable fly is one of the best exercises to train your rear deltoids. Although you may not have tried this exercise yet, you should certainly consider adding it to your weight training routine.
In this article, we will discuss this exercise in more detail, how to properly perform it and benefits of including it in your program.
What muscle does a rear delt cable fly work?
Even though the rear delt cable fly is an isolation exercise, it works a lot of muscles in unison.
- Rear Deltoids
- Upper Traps
- Mid Traps
- Lower Traps
- Rhomboids
- Infraspinatus
- Supraspinatus
- Teres Major
- Teres Minor
How to Perform the Rear Delt Cable Fly
To perform the rear delt cable fly, stand in front of a cable with two handles set at shoulder height. You should start with very light weight on each cable because this exercise is very challenging. Switch hands so that the right cable sits in your left hand and the left cable sits in your right hand. Pull the cables until you achieve an “X” shape with each hand in front of your shoulders. Keeping your arms straight, pull your arms apart until the cables touch your chest. Squeeze your upper back and rear shoulders before returning each hand in front of your shoulders. You want to keep your arms straight throughout this exercise.
Try 2-4 sets of 12-20 reps of this exercise near the end of your workout. Since this is a single joint movement, you should reserve this exercise for the end of your sessions.
Rear Delt Cable Fly Benefits
Working rear delt cable flies into your program can really benefit you. This exercise can help you prevent shoulder injuries, improve posture, improve your physique and improve your strength. Let’s discuss each benefit in more detail below.
Prevent Shoulder Injuries
The rear delt cable fly can help you prevent shoulder injuries. By strengthening your upper back and rear deltoids, you can balance out your pecs and front deltoids. By achieving muscle balance, you can improve shoulder positioning. You can also improve scapular stability and rotator cuff endurance by performing this exercise.
Improved scapular stability and rotator cuff endurance can decrease your risk of injuries while lifting weights, playing sports or just performing activities of daily living.
Improve Posture
Additionally, the rear delt cable fly can also help you improve your posture. Many lifters with poor posture just train their chest and front deltoids, without paying much attention to their back or rear deltoids. However, many experts recommend including more upper back and rear deltoid work in your program.
By training your rear deltoids and back with exercises like the rear delt cable fly, you improve muscle balance and help to restore better posture.
Better posture can enhance your performance, breathing and make you look more confident too.
Improve Physique
Training your rear delts with the rear delt cable fly can also improve your physique greatly. As I mentioned earlier, many lifters forget about the muscles on the back side of their body.
By training your upper back and rear shoulders, you improve posture and muscle balance, which instantly improves your physique. Not only that, but an impressive set of rear deltoids can really improve your physique and make you look like you know what you are doing in the gym.
A well crafted set of rear delts can instantly improve your physique.
Improve Strength
The rear delt cable fly can also improve your strength. While many lifters write off assistance or single joint exercises as useless, these exercises can improve stability and actually improve your strength too.
Strengthening your rear delts and shoulder complex can go a long way towards improving your stability for pressing exercises like the bench press or even maintaining good posture during a back squat.
A stronger scapula and rotator cuff muscles can help you stabilize heavier weights for improved strength and a lower risk of injury.
Alternative Exercises
The rear delt cable fly is a great exercise. However, you may not be able to include it in your routine if you do not have access to a cable pulley or you train at home. Here are two alternative exercises you can try that still train the same muscles.
Band Pull Apart
The band pull apart is a good alternative to the rear delt cable fly. However, using resistance bands does not supply constant tension over the entire resistance curve. The exercise will feel easier at the beginning and harder at the end range of motion. Still, it’s a relatively good alternative to the rear delt cable fly. To perform this exercise, hold a resistance band at shoulder height. Keeping your arms straight, pull the band apart until it touches your chest. Pause and then return to the start position. Try 12-20 reps of this exercise for multiple sets near the end of your workout.
Dumbbell Rear Delt Fly
The dumbbell rear delt fly is another good alternative to the rear delt cable fly. To do this exercise, hold dumbbells at your sides. Hip hinge and let your weights hang under your shoulders. Keeping your arms straight, lift your dumbbells by your shoulders and then pause one count. Return arms to the start position. Repeat for 12-20 reps for multiple sets near the end of your workout.
Closing Thoughts
The rear delt cable fly is an excellent exercise to include in your workout. It can help you improve your posture, reduce the risk of injuries, improve your physique and improve your strength. If you have not yet tried this exercise, you should consider adding it to your arsenal.
