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Building strong beautiful shoulders is essential for improving posture, enhancing upper body strength, and supporting overall shoulder health. The cable rear delt fly is among the most effective exercises for targeting the often-overlooked rear delt muscles. In this article, we’ll dive into the benefits of incorporating the cable rear delt fly into your workout routine, walk you through the proper form to maximize results, highlight common mistakes to avoid, and provide a video guide for visual learning. Master this exercise to elevate your fitness game and achieve a stronger, more sculpted upper body.

What Muscles Do Standing Cable Rear Delt Flyes Work?

Standing cable rear delt flyes primarily target the posterior deltoid muscles in your shoulders. However, this exercise also engages other muscles to assist with the movement. Here’s a breakdown:

Primary Muscles Worked

  • Posterior Deltoids: The posterior deltoids are small muscles located at the back of your shoulders. These muscles play a crucial role in shoulder extension, horizontal abduction, and external rotation, playing a role in posture and the stabilization of the shoulder joint during pulling and overhead movements.

Secondary Muscles Worked

  • Rhomboids: These muscles are in your upper back and help stabilize the shoulder blades. During the movement, the rhomboids retract the scapulae – the shoulder blades.
  • Trapezius (middle and lower fibers): The trapezius muscles stabilize and move the shoulders and neck, assisting with actions like shrugging, rotating the scapula, and maintaining posture. During the exercise, these stabilize and help with scapular movement.
  • Infraspinatus and Teres Minor: These rotator cuff muscles help externally rotate the shoulders.
  • Core Muscles: The core muscles are located in the torso, encompassing the abdomen, lower back, pelvis, and hips. They provide stability, balance, and support for the spine and pelvis, facilitating efficient movement and protecting the body during physical activities. During cable rear delt flyes, core muscles help maintain balance and posture.

Benefits of Standing Cable Rear Delt Flyes

The standing cable rear delt fly is an effective exercise, targeting the posterior delts, that has multiple benefits:

  • Strength: This exercise strengthens the rear deltoids, which are often underdeveloped compared to the front and side delts. Using cables keeps the rear delts under tension for longer periods, improving overall shoulder balance and aesthetics.
  • Enhances Posture: The standing cable rear delt fly leads to better posture and reduced risk of musculoskeletal issues. Strong rear delts and upper back muscles help counteract a forward shoulder roll. This can be caused by prolonged sitting or overtraining the chest and front delts.
  • Improves Shoulder Stability: Targeting the rear delts helps stabilize the shoulder. This enhances joint stability, reducing the risk of injuries during other activities or exercises.
  • Athletic Performance Support: Strong rear delts are essential in sports that involve throwing, rowing, or swimming. They also help generate power and maintain shoulder alignment during movements like punching or serving in tennis.
  • Shoulder Mobility: Working out the rear delts regularly can enhance shoulder mobility, increasing the range of motion in other compound exercises like overhead presses or bench presses.
  • Versatility and Control: The cables enable adjustments to the angle or range of motion, making it accessible for anyone.
  • Balanced Upper Body Strength: Rear delt work helps address muscular imbalances that can lead to shoulder pain, neck strain, or even chronic injury over time.

How to Perform Standing Cable Rear Delt Flyes

Cable Rear Delt Flyes
  • Set the pulleys on a cable machine higher than shoulder height. You can attach single handles or use the cable directly without attachments.
  • Select a light to moderate weight that allows you to maintain control throughout the movement.
  • Stand between the two pulleys and grab the left handle with your right hand and the right handle with your left hand, creating a crossover position in your arms.
  • Step back slightly to create tension on the cables and stand with feet shoulder-width apart, knees slightly bent. Maintain a tight core to stabilize your body.
  • Extend your arms straight in front of you, hands crossed slightly, and maintain a soft bend in the elbows.
  • As you exhale, pull the handles outward and backward in a wide arc. Focus on squeezing your shoulder blades together at the peak of the movement. Your arms should move in line with your shoulders, forming a “T” shape with your torso.
  • Pause briefly at the end of the movement when your arms are fully extended to the sides.
  • As you inhale, slowly return to the starting position.

Standing Cable Rear Delt Flyes’ Mistakes

Now that you know how to perform standing cable rear delt flyes, the following are some of the most common mistakes and how to correct them:

  • Using Too Much Weight: Using excessive weight can compromise your form, engaging other muscle groups like traps or lats instead of targeting the rear deltoids. Choose, instead, a manageable weight that allows you to maintain control and isolate the rear delts throughout the movement.
  • Swinging the Cables or Rushing the Movement: Using momentum to lift the weight or rushing through the reps can compromise form, engaging other muscles and reducing rear delt activation. Instead, perform the movement in a slow and controlled manner on the concentric (pulling apart) and eccentric (returning) phases, focusing on squeezing the shoulder blades together at the peak of the fly.
  • Rounding the Shoulders: Letting the shoulders roll forward reduces the effectiveness of the exercise and increases the risk of injury. Keep the chest up and shoulders down and back to maintain proper posture.
  • Excessive Elbow Bend: Bending the elbows too much turns the movement into more of a row, shifting emphasis away from the rear delts toward the back. Keep a slight bend in the elbows (soft elbows), and maintain this angle throughout the movement.
  • Not Using Full Range of Motion: Shortening the range of motion reduces the effectiveness of the exercise and limits rear delt engagement. Fully extend your arms outward until they are in line with your body, without overextending.
  • Incorrect Cable Height: Setting the cable pulley too high or too low can shift the focus to other muscle groups like traps or lats. Set the cables slightly above shoulder height for optimal rear delt activation.
  • Failing to Focus on the Working Muscle: Neglecting the mind-muscle connection can lead to the engagement of other muscles. Concentrate on feeling the rear delts working during the fly, especially at the peak contraction.
  • Body Positioning to the Cables: Incorrect positioning relative to the cable machine, standing too close or too far, affects the tension on the muscle throughout the range of motion. Stand at a distance where the cable maintains tension at both the start and end of the movement.
  • Overarching the Lower Back: Rounding the lower back puts the spine in misalignment, causing strain on your back. Engage your core and keep your spine neutral throughout the exercise.

Standing Cable Rear Delt Flyes Video Tutorial

Rear Delt Workout

You can complement your rear delt workout by performing the following exercises: 

In conclusion, the cable rear delt fly is a highly effective exercise that builds strong, balanced, and aesthetically pleasing shoulders. By targeting the rear delts, this movement enhances upper body strength and posture and contributes to overall shoulder health. Incorporating the proper form and avoiding common mistakes ensures you maximize the benefits of this exercise. By mastering the cable rear delt fly, you can take your fitness journey to the next level and achieve a well-rounded, sculpted upper body. Don’t forget to revisit the video guide for visual reinforcement and keep refining your technique for the best results.


 👉🏻 If you’re struggling to see results, stay consistent, or create effective routines, don’t go it alone. A coach can offer the guidance, support, and accountability you need to reach your goals faster and with greater confidence. Reach out today—you’re closer than you think!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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