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shoulders

High Cable Rear Delt Fly

Standing between two high cables, you pull the handles apart and back. Works the back of the shoulders with steady tension.

beginnercable machinesingle handle attachment

High Cable Rear Delt Fly, start position
START
High Cable Rear Delt Fly, end position
END
BEFORE YOU START2
  1. Set both pulleys above head height.
  2. Choose a light weight on each stack with the pins.
HOW TO DO IT

Get into position

  1. Grab each cable with the opposite hand, so your arms cross in front of you.
  2. Step back until your arms are stretched forward at shoulder height with a slight bend.

Check: Your arms are crossed and stretched forward at shoulder height, with the weight off the stacks.

Raise

  1. Pull your hands apart and back until your arms are out to the sides. Keep the slight bend and lead with your elbows.
  2. Squeeze your shoulder blades together for a second.

Check: Your arms are out to the sides like a T, your shoulder blades are pinched, and your trunk has not moved.

Lower slowly

  1. Lower the weight slowly back to the start.

Check: The weight is back at the start and your trunk has not moved.

That is one rep. Repeat for your set.

Breathe out as you raise in about 1 second; pause; breathe in as you lower over 2 seconds.

MUSCLES WORKED
High Cable Rear Delt Fly: muscles worked, front view
High Cable Rear Delt Fly: muscles worked, back view

rear deltstraps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES2
  • Swinging the weight up with the body. Momentum, not the shoulder, lifts the weight. Fix: Stand still; if you have to rock, the weight is too heavy.
  • Shrugging the shoulders up toward the ears. Fix: Keep your shoulders down; lift with the arm, not the neck.
SAFETY2
  • Use light weights; the shoulder muscles are small.
  • Stop at shoulder height; going higher pinches the shoulder.
EQUIPMENT SETTINGS
  • cable machine · pulleys: both above head height
  • single handle attachment Or hold the cable ends with no handles.
RELATED EXERCISES

easier: bent over lateral raise

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