Cable Bent Over Rear Delt Fly
Auto DetectedA bent-over cable isolation exercise targeting the rear deltoids, traps, and rhomboids. It builds posterior shoulder strength and stability, crucial for improved posture and balanced upper body development.
About Exercise
Equipment
Crossover Cable Machine
Difficulty
2/5 • 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
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Rear Delts, Medial Delts
Traps
6/10Mid Traps
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-120 seconds • Shorter rest periods are ideal for metabolic stress.
How to Perform
Set the cable pulleys slightly above chest height. Stand centered, grab the opposite handles, bend forward at the hips about 45–60 degrees, maintaining a slight bend in the knees and a neutral spine.
- Start with arms crossed in front of your body, keeping a slight, fixed bend in your elbows.
- Initiate the movement by pulling the handles outward and backward, leading with your elbows.
- Squeeze your shoulder blades together at the end of the range of motion.
- Slowly control the handles back to the starting position across your body, resisting the cable tension.
Coaching Tips
Form Cues
- Squeeze your shoulder blades.
- Lead with your elbows.
- Maintain fixed torso angle.
- Elbows slightly bent.
Breathing
Inhale as you return the handles to the start position; exhale forcefully as you pull backward to achieve peak contraction.
Tempo
3-0-1
Range of Motion
Move from a position where the handles are crossed across the midline of the chest until the arms are extended laterally, parallel to the floor.
Safety
Safety Notes
- Maintain a braced core to protect the low back throughout the bent-over position.
- Keep the weight light to moderate to ensure proper isolation of the rear deltoids.
Spotting
Not recommended; this is an isolation movement. Decrease the weight if you cannot maintain proper bent-over form.
Common Mistakes
- Standing up during the movement.
- Bending elbows excessively to turn it into a row.
- Using heavy weight and momentum.
- Shrugging the shoulders toward the ears.
When to Avoid
- Acute shoulder joint pain
- Low back instability or acute lumbar pain
Flexibility Needed
- Moderate shoulder horizontal abduction
Build Up First
- Ability to maintain a stable hip hinge position
Also known as
Cable Rear Lateral Raise, Bent Over Reverse Cable Fly, Bent Over Cable Fly
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