Cable Upright Rear Delt Fly
Auto DetectedCable upright rear delt fly isolates rear deltoids with constant tension for shoulder stability and posture, targeting posterior shoulders for balanced upper body development and hypertrophy.
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
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
Stand centered between dual cable pulleys set at head height with single handles attached. Cross arms to grip opposite cables, step back for tension, feet shoulder-width apart, elbows slightly bent.
- Pull arms out in arc to sides, squeezing rear delts and shoulder blades.
- Extend to shoulder height, thumbs pointing down.
- Hold contraction briefly.
- Slowly return arms forward, resisting cables.
- Keep core braced and body stable.
Coaching Tips
Form Cues
- Squeeze shoulder blades together.
- Lead with elbows.
- Keep shoulders down.
- Maintain slight elbow bend.
Breathing
Inhale as you return to start; exhale during the pull.
Tempo
3-1-2
Range of Motion
From crossed arms in front to arms extended out at shoulder height, elbows bent throughout.
Safety
Safety Notes
- Avoid excessive weight to prevent form breakdown.
- Do not shrug shoulders to engage traps over rear delts.
- Stop if shoulder pain occurs.
Spotting
Not typically required; use machine safeties if available.
Common Mistakes
- Shrugging shoulders
- Swinging body
- Straightening elbows
- Using too much weight
When to Avoid
- Acute shoulder impingement
- Rotator cuff injury
Flexibility Needed
- Adequate shoulder external rotation
- Thoracic mobility for posture
Build Up First
- Familiarity with cable machines
- Basic shoulder stability
Also known as
Cable Rear Delt Fly, Reverse Cable Fly, Upright Cable Rear Fly
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