• TRENDING
  • Fitness
  • Healthcare
  • Lifestyle
  • Nutrition
  • Shopping
  • Nutrition
  • Life / Sports
  • healthifyme
  • International
  • Nutrition Facts

Clean Fuel Habit

SUBSCRIBE
  • Fitness
    FitnessShow More
    the-best-smith-machine-for-your-home-gym-in-2025-–-breaking-muscle
    The Best Smith Machine for Your Home Gym in 2025 – Breaking Muscle
    March 4, 2025
    strongest-pre-workout:-the-best-high-stim-picks-of-2025-–-breaking-muscle
    Strongest Pre-Workout: The Best High-Stim Picks of 2025 – Breaking Muscle
    March 3, 2025
    best-creatine-for-men-of-2025-–-breaking-muscle
    Best Creatine for Men of 2025 – Breaking Muscle
    March 3, 2025
    best-elliptical-machines-of-2025,-reviewed-by-fitness-experts-–-breaking-muscle
    Best Elliptical Machines of 2025, Reviewed by Fitness Experts – Breaking Muscle
    February 7, 2025
    the-best-power-rack-of-2025,-according-to-a-personal-trainer-–-breaking-muscle
    The Best Power Rack of 2025, According to a Personal Trainer – Breaking Muscle
    February 7, 2025
  • Healthcare
    HealthcareShow More
    tired-of-sambas?-these-adidas-sneakers-are-the-perfect-alternative
    Tired of Sambas? These Adidas Sneakers Are the Perfect Alternative
    June 2, 2025
    12-standing-core-exercises-that-will-fire-up-your-abs
    12 Standing Core Exercises That Will Fire Up Your Abs
    June 2, 2025
    No, You Might Not Want to Do 100 Kettlebell Swings a Day—but Here’s How to Crush a Single Really Good One
    May 16, 2025
    these-fitness-trackers-will-help-you-train-smarter-(not-harder)
    These Fitness Trackers Will Help You Train Smarter (Not Harder)
    May 15, 2025
    want-to-do-a-pull-up?-this-bodyweight-exercise-can-help-you-get-there
    Want to Do a Pull-Up? This Bodyweight Exercise Can Help You Get There
    May 12, 2025
  • Lifestyle
    LifestyleShow More
    proximamente-el-10-de-junio-:-25-minute-speed-train-de-joel-freeman
    Próximamente el 10 de junio : 25 Minute Speed Train de Joel Freeman
    May 27, 2025
    a-venir-le-10-juin-:-25-minute-speed-train-de-joel-freeman
    À venir le 10 juin : 25 Minute Speed Train de Joel Freeman
    May 27, 2025
    coming-june-10th:-25-minute-speed-train-by-joel-freeman
    Coming June 10th: 25 Minute Speed Train by Joel Freeman
    May 27, 2025
    introducing-the-bodi-experience-community:-a-new-way-to-connect,-stay-motivated,-and-thrive
    Introducing the BODi Experience Community: A New Way to Connect, Stay Motivated, and Thrive
    May 19, 2025
    before-dry-scooping-pre-workout,-consider-these-risks
    Before Dry Scooping Pre-Workout, Consider These Risks
    October 10, 2024
  • Nutrition
    NutritionShow More
    do-probiotics-help-you-lose-weight?-find-out-now
    Do Probiotics Help You Lose Weight? Find Out Now
    May 9, 2025
    how-to-talk-to-your-doctor-about-glp-1s:-a-conversation-guide
    How To Talk To Your Doctor About GLP-1s: A Conversation Guide
    May 8, 2025
    fat-burning-supplements-for-men:-hype-or-effective-solution?
    Fat Burning Supplements For Men: Hype Or Effective Solution?
    May 8, 2025
    body-fat-scale:-are-smart-scales-the-smarter-way-to-measure-health?
    Body Fat Scale: Are Smart Scales The Smarter Way To Measure Health?
    May 7, 2025
    best-snack-for-weight-loss:-smart-choices-for-success
    Best Snack For Weight Loss: Smart Choices For Success
    May 6, 2025
  • Privacy Policy
Reading: Master the Cable Rear Delt Fly for Shredded Shoulders
Share
  • TRENDING
  • Fitness
  • Healthcare
  • Lifestyle
  • Nutrition
  • Shopping
  • Nutrition
  • Life / Sports
  • healthifyme
  • International
  • Nutrition Facts

Clean Fuel Habit

SUBSCRIBE
  • Fitness
    FitnessShow More
    the-best-smith-machine-for-your-home-gym-in-2025-–-breaking-muscle
    The Best Smith Machine for Your Home Gym in 2025 – Breaking Muscle
    March 4, 2025
    strongest-pre-workout:-the-best-high-stim-picks-of-2025-–-breaking-muscle
    Strongest Pre-Workout: The Best High-Stim Picks of 2025 – Breaking Muscle
    March 3, 2025
    best-creatine-for-men-of-2025-–-breaking-muscle
    Best Creatine for Men of 2025 – Breaking Muscle
    March 3, 2025
    best-elliptical-machines-of-2025,-reviewed-by-fitness-experts-–-breaking-muscle
    Best Elliptical Machines of 2025, Reviewed by Fitness Experts – Breaking Muscle
    February 7, 2025
    the-best-power-rack-of-2025,-according-to-a-personal-trainer-–-breaking-muscle
    The Best Power Rack of 2025, According to a Personal Trainer – Breaking Muscle
    February 7, 2025
  • Healthcare
    HealthcareShow More
    tired-of-sambas?-these-adidas-sneakers-are-the-perfect-alternative
    Tired of Sambas? These Adidas Sneakers Are the Perfect Alternative
    June 2, 2025
    12-standing-core-exercises-that-will-fire-up-your-abs
    12 Standing Core Exercises That Will Fire Up Your Abs
    June 2, 2025
    No, You Might Not Want to Do 100 Kettlebell Swings a Day—but Here’s How to Crush a Single Really Good One
    May 16, 2025
    these-fitness-trackers-will-help-you-train-smarter-(not-harder)
    These Fitness Trackers Will Help You Train Smarter (Not Harder)
    May 15, 2025
    want-to-do-a-pull-up?-this-bodyweight-exercise-can-help-you-get-there
    Want to Do a Pull-Up? This Bodyweight Exercise Can Help You Get There
    May 12, 2025
  • Lifestyle
    LifestyleShow More
    proximamente-el-10-de-junio-:-25-minute-speed-train-de-joel-freeman
    Próximamente el 10 de junio : 25 Minute Speed Train de Joel Freeman
    May 27, 2025
    a-venir-le-10-juin-:-25-minute-speed-train-de-joel-freeman
    À venir le 10 juin : 25 Minute Speed Train de Joel Freeman
    May 27, 2025
    coming-june-10th:-25-minute-speed-train-by-joel-freeman
    Coming June 10th: 25 Minute Speed Train by Joel Freeman
    May 27, 2025
    introducing-the-bodi-experience-community:-a-new-way-to-connect,-stay-motivated,-and-thrive
    Introducing the BODi Experience Community: A New Way to Connect, Stay Motivated, and Thrive
    May 19, 2025
    before-dry-scooping-pre-workout,-consider-these-risks
    Before Dry Scooping Pre-Workout, Consider These Risks
    October 10, 2024
  • Nutrition
    NutritionShow More
    do-probiotics-help-you-lose-weight?-find-out-now
    Do Probiotics Help You Lose Weight? Find Out Now
    May 9, 2025
    how-to-talk-to-your-doctor-about-glp-1s:-a-conversation-guide
    How To Talk To Your Doctor About GLP-1s: A Conversation Guide
    May 8, 2025
    fat-burning-supplements-for-men:-hype-or-effective-solution?
    Fat Burning Supplements For Men: Hype Or Effective Solution?
    May 8, 2025
    body-fat-scale:-are-smart-scales-the-smarter-way-to-measure-health?
    Body Fat Scale: Are Smart Scales The Smarter Way To Measure Health?
    May 7, 2025
    best-snack-for-weight-loss:-smart-choices-for-success
    Best Snack For Weight Loss: Smart Choices For Success
    May 6, 2025
  • Privacy Policy
Reading: Master the Cable Rear Delt Fly for Shredded Shoulders
Share
  • Fitness
  • Healthcare
  • Lifestyle
  • Nutrition
  • Privacy Policy
Have an existing account? Sign In
© Foxiz News Network. Ruby Design Company. All Rights Reserved.
Clean Fuel Habit > Blog > Lifestyle > Master the Cable Rear Delt Fly for Shredded Shoulders
Lifestyle

Master the Cable Rear Delt Fly for Shredded Shoulders

Pat Crawley
Last updated: May 8, 2024 9:49 pm
Pat Crawley
Share
9 Min Read
master-the-cable-rear-delt-fly-for-shredded-shoulders
SHARE

Want better posture, more strength in pressing movements, more mobile shoulders, and a more impressive-looking upper body — from all angles? There’s a single move that can get you there that you’re almost certainly not doing: the cable rear delt fly.

This simple, little-used exercise grows and strengthens the rear delts, a band of muscle that pulls your shoulder and upper arm backwards and, when strengthened, provides a host of other benefits as well.

Cable Rear Delt Fly: Step-by-Step Instructions

  • Select a light weight on both stacks of a dual cable machine, and slide the pulleys to around shoulder height.
  • Face the machine and take hold of the cable for the stack on the right in your left hand and the cable for the stack on the left in your right hand (the cables will be crossed in front of you).
  • Still facing the machine, assume a kneeling position — on a pad if necessary — about two feet behind the front stacks of the cable machine.
  • Reach your arms directly forward and upward in front of you, about 45 degrees to the floor. This is your starting position.
  • Keeping your arms slightly bent, slowly draw the cables in wide arcs down and behind you, squeezing your rear deltoids as hard as possible in the end position (think of pushing the pinkie-sides of your hands down and outward).
  • Slowly reverse the movement, return to the starting position, and repeat for reps.

Cable Rear Delt Fly Muscles Worked

Compared to bigger lifts like the bench press, squat, or deadlift, the cable rear delt fly works small — but important — muscles that are often overlooked.

Rear delts

rear delt muscles | Cable Rear Delt Fly

The rear delts originate at the top of your scapulae (shoulder blades) and insert, or attach, to the back of your upper arm a few inches below your shoulder joint.

The function of this understated chunk of sinew is to pull your upper arm from a shoulder-height position in front of your body to a point behind your upper body in the same plane, a move known as horizontal abduction.

The rear deltoids also rotate your upper arms outward (away from the center line of your body), a movement technically termed external rotation.

Trapezius

trap muscles | Cable Rear Delt Fly

To a lesser degree, cable rear delt flys also work the lower portion of the trapezius muscles — the kite-shaped muscle that spans your mid and upper back — which help draw your shoulder blades downward.

Small as they are, however, the rear delts and lower traps are crucial to shoulder function and posture. They counterbalance the action of the upper trapezius (which shrug the shoulders) and the pec muscles of the chest (which pull your shoulders forward and rotate your arms internally).

Cable Rear Delt Fly Benefits

Here are a couple reasons why cable rear delt flys deserve a place in your training.

Prevents muscle imbalances

The deltoids are a three-headed muscle responsible for raising your arm in numerous ways. Among workout regulars, the rear delts are by far the most-neglected: The front delts get plenty of direct action from pressing moves of all kinds — pushups, bench presses, overhead presses, and the like — and the side delts get tons of love from lateral raises.

However, the rear delts typically get only indirect work from back moves like rows and pulldowns. This can lead to imbalances among the heads of your deltoids, limiting their strength and growth potential. The rear delt cable fly can help with that.

Improves posture and shoulder function

Underdeveloped rear delts can also lead to a forward-rounded posture that, over time, can cause pain in your neck and back, and poor function in the shoulder joint.

A few sets of cable rear delt flys every week can help pull you out of the shrugged-shouldered, rounded-back position that many of us habitually assume throughout much of the day. This will help improve day-to-day posture while allowing you to reach your arm overhead more comfortably and press more weight overhead in your upper-body workouts.

Rear Delt Cable Fly Alternatives

The rear delt cable fly isn’t the only effective exercise for this underappreciated muscle. But it is one of the best, as it challenges the muscle through its entire range of motion, from the stretched position to the fully contracted position.

Most rear-delt moves are primarily effective when your rear delts are shortened — or fully contracted — but are less effective in the lengthened position. This is true of the dumbbell reverse fly, which is challenging when the dumbbells are fully lifted, but very easy — almost effortless — when your arms are hanging straight down.

This doesn’t make these alternative moves ineffective. You’ll certainly build and strengthen your rear delts using the moves listed below. They’re just somewhat less effective than the cable version.

1. Dumbbell reverse fly

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  • Hinge at the hips (press the hips back as you lower your chest) until your chest is almost parallel with the ground. Allow the weights to hang straight down at arm’s length, palms facing each other.
  • Keeping your back flat and your core braced, raise your arms out to your sides until they’re in line with your body. Squeeze your shoulder blades together at the top of the movement.
  • Return to the starting position, and repeat.

2. Resistance band reverse fly

  • Hold the handles of a resistance band and assume a shoulder width stance, using both feet to stand on the center of the band to secure it.
  • Exchange handles between your two hands so that the bands cross.
  • Bend your knees slightly and hinge at your hips until your torso is almost parallel to the floor and your back is flat. (If necessary, spread your feet wider to create more tension on the band.)
  • Keeping your torso still, raise the handles as far as possible directly out to your sides, with the back of your hands facing the ceiling.
  • Lower the handles fully, and repeat.

3. Resistance band face pull

face pull | Rear Delt Exercises

  • Anchor a resistance band to a stable point several inches above your head.
  • Facing the anchor point, grab the band with an overhand grip, keeping your hands about six inches apart.
  • Step back from the anchor point with your arms extended in front of you until you feel tension in the band.
  • Keeping your back straight and elbows high, pull the band toward your face, stopping once the band approaches your nose.
  • Slowly reverse the move to return to the starting position, and repeat for reps.

4. Dumbbell YTI raise

yti | Rear Delt Exercises

  • Lie face-down on a stability ball or bench holding a dumbbell in each hand. Let your arms hang straight toward the floor, palms facing each other.
  • Keeping your head neutral, raise both arms at 45 degrees to form a “Y” shape. Pause briefly. Then, lower the weights back to the starting position.
  • Lift the weights again, this time straight out to your sides to form a “T” shape, palms facing down. Pause briefly at the top of the movement before lowering the weights.
  • Finally, lift the weights by extending them straight behind you to create an “I” shape, palms facing each other. Hold briefly and lower the weights.
  • Repeat the entire sequence for the desired number of reps.

You Might Also Like

12 Standing Core Exercises That Will Fire Up Your Abs

Próximamente el 10 de junio : 25 Minute Speed Train de Joel Freeman

À venir le 10 juin : 25 Minute Speed Train de Joel Freeman

Coming June 10th: 25 Minute Speed Train by Joel Freeman

Introducing the BODi Experience Community: A New Way to Connect, Stay Motivated, and Thrive

TAGGED:FitnessShoulder Workouts
Share This Article
Facebook Twitter Email Print
Leave a comment Leave a comment

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

New Releases

- Advertisement -
Ad image

Trending Stories

nice-cream-de-chocolate-y-mantequilla-de-mani
Lifestyle

Nice Cream de Chocolate Y Mantequilla de Maní

July 1, 2024
employee-wellness-policy-|-a-comprehensive-guide-to-creating-a-healthier-workplace
Nutrition

Employee Wellness Policy | A Comprehensive Guide To Creating A Healthier Workplace

September 19, 2024
healthy-ageing:-taking-control-of-your-well-being:-healthifyme
Nutrition

Healthy Ageing: Taking Control Of Your Well-being: HealthifyMe

April 4, 2024
how-to-do-the-preacher-curl-for-building-bigger-biceps-–-breaking-muscle
Fitness

How to Do the Preacher Curl for Building Bigger Biceps – Breaking Muscle

December 8, 2023
the-best-power-rack-of-2025,-according-to-a-personal-trainer-–-breaking-muscle
Fitness

The Best Power Rack of 2025, According to a Personal Trainer – Breaking Muscle

February 7, 2025
everything-you-need-to-know-about-the-paralympic-classifications
Healthcare

Everything You Need to Know About the Paralympic Classifications

September 3, 2024

Follow US on Social Media

The following Terms and Conditions govern the use of Clean Fuel Habit and are in place to protect everyone who uses the website. Health Fuel Zone d.o.o owner of Clean Fuel Habit has the right to revise and update these Terms and Conditions at any time without prior notification; therefore, you should visit this page periodically to review these Terms of Use including the Terms of Use and Privacy Policy of our owner Health Fuel Zone d.o.o.

Clean Fuel Habit

2024 © Proudly powered by Health Fuel Zone d.o.o. All Rights Reserved.

Welcome Back!

Sign in to your account

Lost your password?