Cable Rear Delt Fly is a beginner isolation pull using cable. It loads Shoulders.
Why this lift
The Cable Rear Delt Fly is a beginner isolation pull lift. It primarily loads Shoulders. Traps, Back help. You need cable. Most programs place it after your main compounds, as accessory work. You may also hear it called Cable Rear Delt Flys.
Presses and raises cover the delts. A little lateral-raise volume goes further than turning every press into a max attempt. If you are new to the gym, learn it with a light load and keep it.
Muscles worked
- Primary: Shoulders
- Secondary: Traps, Back
Setup
- Stand or sit tall with cable. Soft elbows, ribs down.
How to do it
- Raise to the target height. Lead with Shoulders, not momentum.
- Lower on a slow count.
Coaching cues
- Pinkies slightly up on laterals; thumbs up on front raises.
- No swinging.
Common mistakes
- Using the traps and leaning back. Lighter load; pause at the top.
How to program it
Treat the Cable Rear Delt Fly as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.
If the Cable Rear Delt Fly does not agree with you, Arnold Press trains Shoulders with a different setup.
Related lifts
- Arnold Press Shoulders
- Barbell Front Raise Shoulders
- Barbell Push Press Shoulders
- Barbell Upright Row Shoulders
- Barbell Z Press Shoulders
- Behind the Back Barbell Overhead Press Shoulders
FAQ
What muscles does the Cable Rear Delt Fly work?
The Cable Rear Delt Fly works Shoulders (primary), Traps, Back (secondary).
What equipment do I need for the Cable Rear Delt Fly?
You need cable.
Is the Cable Rear Delt Fly suitable for beginners?
Yes. The Cable Rear Delt Fly is marked beginner in this catalog. Start lighter than you think and film one set from the side.
MyCoach programs the Cable Rear Delt Fly into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
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