TrainFury
Start free
Shoulders · Cable

Cable Rear Delt Fly

An isolation movement that trains your shoulders, done with a cable.

Cable Rear Delt Fly, starting positionCable Rear Delt Fly, end position
EquipmentCable
TypeIsolation
Push or pullPull
LevelBeginner

Muscles you'll work

Cable Rear Delt Fly muscles worked, front viewCable Rear Delt Fly muscles worked, back view
ShouldersPrimary

How to do it

  1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
  2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
  3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
  4. Pause at the end of the motion before returning the handles to the start position.

More shoulder exercises

Reverse Fly Single Arm (Cable)Cable Lateral RaiseFace PullFront Cable Raise
Free · No card required

Log Cable Rear Delt Fly and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

  • Free AI plans, no card
  • Every weight has a reason
  • Miss a day, the week re-fits
Log my first setGet it on Google Play

The AI writes the plan. The engine keeps coaching every session after that — free.