Cable Upright Rear Delt Fly
Auto DetectedA standing isolation exercise utilizing low cable pulleys to perform a reverse fly motion. This effectively targets the rear deltoids, improving posture and shoulder stability for bodybuilding and strength.
About Exercise
Equipment
Crossover Cable Machine, Handle Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Shoulders
Popularity Score
8
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
10/10Rear Delts
Traps
7/10Mid Traps
Shoulders
4/10Medial Delts
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds • Rest 60-90 seconds to maximize muscle pump and isolation.
How to Perform
Set the cables to the lowest pulley position on a crossover machine. Stand centered between the columns and grab the opposite cable handle with a pronated grip, crossing the cables in front of your waist.
- Step back slightly to tension the cables, maintaining a tall posture and a slight bend in your elbows.
- Pull your arms out and slightly back in an arc until they are level with your shoulders.
- Squeeze your shoulder blades together strongly at the peak contraction of the movement.
- Slowly control the handles back to the starting crossed position, resisting the pull of the weight stack.
Coaching Tips
Form Cues
- Pull wide, not back.
- Squeeze the shoulder blades.
- Maintain slight elbow bend.
- Slow and controlled return.
Breathing
Inhale while slowly returning the handles to the start; exhale forcefully as you pull the handles outward and contract your rear delts.
Tempo
3-0-1
Range of Motion
Move the arms from a fully crossed position in front of the body to maximum horizontal abduction and scapular retraction at shoulder level.
Safety
Safety Notes
- Focus on controlled movement; jerky motions increase risk of shoulder strain.
- Avoid this exercise if you experience acute shoulder impingement or pain.
Spotting
Not recommended; the cable stack acts as the safety. Reduce the load if you cannot maintain proper form.
Common Mistakes
- Using momentum or swinging the body.
- Shrugging the shoulders toward the ears.
- Bending the elbows too much, turning it into a row.
- Losing torso posture by leaning forward.
When to Avoid
- Acute shoulder joint pain or rotator cuff injury.
Flexibility Needed
- Good control of the shoulder blades.
Build Up First
- Understanding of shoulder horizontal abduction.
Also known as
Rear Delt Cable Crossover, Cable Reverse Fly, Standing Cable Rear Delt Raise
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