Cable Rear Delt Fly
The cable rear delt fly is an amazing exercise to include in your strength training program. It strengthens your upper back and rear deltoids, improves posture and performance and reduces shoulder pain and injury.
In this article, we will discuss how to perform this exercise and how to position it in your workouts.
How to Perform the Cable Rear Delt Fly
You can perform this exercise a couple different ways.
The first way is to set two sides of a cable at shoulder height. Put the right handle in your left hand and the left handle in your right hand. Keeping your arms straight, pull the handles apart until your arms are straight by your sides. You should feel a squeeze in your upper back and rear deltoids. Keep your arms straight and return handles to your start position in front of your shoulders. Continue for your desired reps.
Alternatively, you can set the cables at the bottom of the machine. Position your body between both cables. Put the left handle in your right hand and the right handle in your left hand. Pull apart to form an “X” with the cables with your hands in line with your shoulders. Perform a hip hinge so you start in a bent over position. Keeping your arms mostly straight, pull out on the cable handles until your arms are level with your shoulders. Squeeze your rear delts and back at the top and then return arms to the start position below shoulders. Repeat for your desired sets and reps.
If you don’t have a cable handy, you can also perform a dumbbell rear delt fly or band pull apart. Both of these rear delt fly movements mimic the movement you perform with the cable rear delt fly.
Common Mistakes to Avoid
Sadly, many people butcher this movement. Some common mistakes include bending your arms, using momentum, or lifting your shoulders up as you pull the cables apart. Another common mistake is using weight that is too heavy for you.
To properly perform this exercise, make sure you keep your arms mostly straight throughout. Additionally, try not to use momentum, and make sure to keep your shoulders down throughout. To get the most out of this movement, really engage your rear deltoids and back at the end point of each repetition. Finally, use light loads only with this exercise. To give you a better idea, I use about 5-8 pounds/2-3 kilograms of tension per side when performing this exercise. Unless you have a Herculean level of strength, you should avoid using more than 20 pounds or 9 kilograms of tension per side.
How to Include the Cable Rear Delt Fly in your Workouts
You can easily add this exercise into your workouts. Try 3 to 4 sets of 12-20 reps at the end of your workout. Alternatively, you can add this exercise near the end of your full body days. I would recommend using a weight that allows you to use good form but still feel challenged near the end of each set.
I have included two sample workout routines below to show you how to include this exercise in your program.
- Upper Body Workout
- Dumbbell Bench Press 4 x 6
- Dumbbell Row 4 x 6 each side
- Push Jerk 3 x 6
- Pull ups 3 x 8
- Cable Rear Delt Fly 3 x 15
- Full Body Workout
- Dumbbell Split Squat 4 x 8 each side
- Band Push up 4 x 8
- Glute Ham Raise 4 x 6
- Lat Pulldown 4 x 10
- Cable Rear Delt Fly 3 x 15
- Rope Wood Chop 3 x 6 Each Side
Final Thoughts
The cable rear delt fly is a great movement to add to your routine for posture, shoulder health, strength and physique development.
What do you think? Have you benefited from adding this routine to your program? Please let me know in the comment section below.
