Exercise guide
Cable Rear Delt Fly
The Cable Rear Delt Fly is a standing shoulder exercise performed with crossed handles from two pulleys. The arms move outward and backward while the torso remains still. The rear shoulders perform the primary movement as the cables provide continuous resistance.
Training context
Keeping the Cable Rear Delt Fly controlled
Crossing the cables allows each arm to begin slightly across the body and move outward independently. Pulley height changes the angle, so both sides should be set equally before the set begins.
The movement generally requires a light load. Heavy resistance often turns the exercise into a row or causes the torso to lean backward.
Technique overview
Move the arms outward, not downward
Hold the opposite cable handles with your arms crossed in front of you and elbows slightly bent. Open the arms outward until they approach the line of the shoulders. Pause briefly, then return slowly without allowing the weight stacks to rest. Keep the elbows at a consistent height and avoid shrugging.
Treat this as an overview and use a range, pace, and setup you can control.