Cable Rear Delt Fly
Cable rear-delt flyes with constant tension. It works mainly the rear deltoid and rotator cuff, with help from the trapezius.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Cable Rear Delt Fly
- Set both pulleys at shoulder height, take the left handle in your right hand and the right handle in your left, and stand in the middle with the arms crossed in front of you.
- Keep a slight bend in the elbows and pull the arms out and back in a wide arc until they are in line with your body.
- Squeeze the shoulder blades together at the end for a second, chest up and core braced.
- Return slowly to the crossed position under control; go light, this is a small muscle and the traps take over fast.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Rear deltoid | Deltoideus posterior |
| Primary | Rotator cuff | Musculi rotatores humeri |
| Secondary | Trapezius | Trapezius |
Muscle data from StrengthLog.
Why do it
- Rear delts — the half of the shoulder nobody sees
- Balances out all the pressing you do
- Pulls the shoulders back into place
How Flawless ranks Cable Rear Delt Fly
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Cable Rear Delt Fly by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Cable Rear Delt Fly work?
It works mainly the rear deltoid and rotator cuff, with help from the trapezius.
How do you do Cable Rear Delt Fly?
Set both pulleys at shoulder height, take the left handle in your right hand and the right handle in your left, and stand in the middle with the arms crossed in front of you. Keep a slight bend in the elbows and pull the arms out and back in a wide arc until they are in line with your body. Squeeze the shoulder blades together at the end for a second, chest up and core braced. Return slowly to the crossed position under control; go light, this is a small muscle and the traps take over fast.
How does Flawless rank Cable Rear Delt Fly?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.