Cable Bent Over Rear Delt Fly
Auto DetectedCable bent-over rear delt fly isolates posterior deltoids and upper back muscles to build shoulder stability and posture; uses constant cable tension for enhanced activation in horizontal abduction.
About Exercise
Equipment
Crossover Cable Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
7/10Mid Traps, Lower Traps
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Position pulleys at chest height on crossover cable machine with D-handles attached. Stand centered, hinge forward at hips to 45-90 degrees with straight back and slight knee bend.
- Cross arms to grab opposite handles, extend arms forward with slight elbow bend.
- Brace core and pull handles outward and backward, leading with elbows.
- Squeeze shoulder blades together at peak contraction.
- Slowly return handles to start position, resisting cable tension.
- Keep torso stationary throughout.
- Repeat for reps.
Coaching Tips
Form Cues
- Lead with elbows
- Squeeze rear delts
- Keep elbows slightly bent
- Maintain neutral spine
- Avoid shrugging shoulders
Breathing
Inhale during return to start; exhale forcefully as you pull to contract rear delts.
Tempo
2-1-2
Range of Motion
Pull arms laterally until parallel to floor or slightly behind body; return until arms cross in front without locking elbows.
Safety
Safety Notes
- Use light weights to isolate rear delts
- Brace core to protect lower back
- Avoid if acute shoulder or low back pain
- Control eccentric to prevent injury
Spotting
No spotting needed; reduce weight if form fails.
Common Mistakes
- Using momentum from torso
- Excessive elbow bend turning into row
- Locking elbows stressing joints
- Shrugging engaging traps too much
- Poor posture rounding back
When to Avoid
- Acute shoulder impingement
- Low back instability
Flexibility Needed
- Shoulder horizontal abduction
- Hip hinge flexibility
Build Up First
- Basic cable machine use
- Hip hinge proficiency
Also known as
Bent Over Cable Rear Delt Fly, Cable Rear Delt Fly Bent Over, Cross Cable Rear Delt Fly
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