ExerciseGIF

Exercises / Cable Rear Delt Fly

Cable Rear Delt Fly GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ShouldersMusculus deltoideus
  • Rear shouldersMusculus deltoideus, pars spinalis
  • RhomboidsMusculi rhomboidei
  • TrapeziusMusculus trapezius
  • Rotator cuffMusculi rotatores humeri
Equipment
Cable machine
Level
intermediate
Loop
One repetition, 3 seconds

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Part of the shoulder raise pack, all 11 shoulder raise variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the shoulder raise pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/cable-rear-delt-fly \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a cable rear delt fly

  1. Set both pulleys low with no handles and stand between them.
  2. Cross the cables: grip the left cable in your right hand and the right cable in your left hand.
  3. Hinge forward until your torso is close to parallel with the floor.
  4. Raise your arms out to the sides to shoulder height, keeping them straight.
  5. Lower slowly until your hands cross again.

Form tips

  • Keep your core engaged and maintain a slight forward lean to prevent using momentum
  • Focus on initiating the movement from your rear delts rather than your arms by thinking about pulling your shoulder blades together
  • Use a weight that allows you to control the eccentric portion of the movement for maximum muscle activation
  • Avoid letting your shoulders roll forward at the starting position to maintain proper posture
  • Keep your wrists neutral and lead the pull with your pinkies to better target the rear deltoids

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