How to Do Cable Rear Delt Fly

Form Cues

1. 1

   Stand between cables set at shoulder height, cross arms to grab opposite handles, pull arms apart squeezing shoulder blades together at full extension

2. 2

   Keep a slight, fixed bend in the elbows throughout the movement

3. 3

   Keep your torso still, letting the arms do the work rather than swaying

4. 4

   Return slowly to the crossed starting position, resisting the cables the whole way

Common Mistakes

• ●

  Using too much weight and shrugging — rear delts are small muscles, keep weight light and focus on the squeeze

• ●

  Bending the elbows more as fatigue sets in, turning the fly into a row

• ●

  Rushing the return instead of controlling the stretch back to the crossed position