How To Do Cable Rear Delt Fly Properly

As the name suggests, Cable Rear Delt Fly primarily works on the rear deltoid muscle, which is the Posterior Deltoid located at the shoulder joint.

To get that well-developed shoulder muscles for aesthetic purposes and balance, be sure to add this exercise to your workout program.

HOW TO DO CABLE REAR DELT FLY PROPERLY

The exercise uses a dual cable machine and if you are not familiar with it, kindly ask your trainer/gym instructor to help you set it up.

For any injuries, talk with your physician before working out and inform your trainer/gym instructor so that they can offer assistance throughout the workout.

  • Set the pulley just above your head and set weights that best match your fitness abilities.
  • Stand in the exact middle of both pulleys to have equal weight distribution and balance.
  • Grab the left handle with your right hand and the right handle with your left hand to form an X. Your arms should be stretched out in front of you and a slight elbow bend is allowed, this is the starting position.
  • Keep your back straight, your feet planted on the floor, and brace your core for the movement.
  • Breathe in and move your arms outwards until you have a full outstretch. Keep your chest up and elbows slightly bent.
  • Breathe out still at the same position, to fully activate the muscles and tighten them.
  • Upper body movement should be minimal and only your arms should be moving.
  • Bring your arms inward to the starting position, still maintaining slight elbow bend and cable tension.
  • Do 2 sets of 10 – 12 reps.

WHAT MUSCLES DO CABLE REAR DELT FLY WORK

REAR DELTOID (POSTERIOR DELTOID)

The deltoid muscles in general act as the arm abductor, flexion, and extension of your arms and shoulder joint stabilizer. The muscle has 3 parts, with the rear part being the posterior deltoid that helps with the backward movement of your arm. The exercise helps in developing and strengthening the muscle through the backward motion and cable tension.

TRAPEZIUS MUSCLES (TRAPS)

The Traps are vital muscles that occupy most of the upper back area. They are responsible for head movement, torso movement and shoulder movement. A lot of the upper body movements are dependent on the muscles. Strengthening and developing the muscle is beneficial to the back hence tightening the muscles and enforcing posture.

With the muscles developed, injuries such as tears and strains will be minimal and almost hard to occur.

TRICEPS

As the arms move backward, the tension may be challenging and you might want to flex (bend) your elbows to relieve the tension but with the contraction on the triceps, it takes over and holds your arms in place. With this exercise, strong triceps will be of great assistance, as your endurance will increase the same as muscle development.

CABLE REAR DELT FLY BENEFITS

SHOULDER STRENGTHENING AND DEVELOPMENT

As an isolation exercise, the deltoid muscles are isolated which strengthens the shoulders and improves endurance while working out. For aesthetic purposes, development of the shoulders improves your physical appearance and promotes balance in your body.

IMPROVES POSTURE

Tight back muscles equal a strong back and a strong back equals an improved posture. Tightening of the back muscles reduces a round back or a hunch. While engaging the core during this exercise, prompts the back to be straight, with the muscle at the back contracting, a neutral spine is developed and posture improved.

ARM MUSCLE BUILD-UP

With the arms stretched out and in line with the shoulders, the arms are subjected to a lot of tension from the cable which activates the arm muscles and additionally strengthens the wrists.

ALTERNATIVES TO CABLE REAR DELT FLY

CABLE FACE PULLS

Cable face pulls work effectively on the rear deltoids and improve scapula stability and primary muscle activation.

How to do it:

  • If you are a beginner, ask for assistance from your trainer/gym instructor to help you set up the cable machine.
  • Place the cable pulley to the highest setting, use weights according to your fitness ability and take a hold of the cable attachment (it can be a rope or a bar attachment).
  • Take a few steps back to create tension at the cable by lifting off the weights from the stack.
  • Bend slightly at the knees, inhale and pull the cable attachment towards your face. Keep your arms elevated and back straight.
  • Exhale and release the cable tension by stretching out your hands back to the starting position.

BAND PULL APART

With just a resistance band, you can work out with the same intensity and effectiveness as the Cable Rear Delt Fly exercise. Different bands have different resistance in them so use a resistance band that has a resistance you can effectively work out with.

How to do it:

  • The key to performing this exercise effectively is to keep arms elevated (eye level), outstretched, and to maintain a straight posture.
  • Hold out the resistance band with an overhand grip on one strap.
  • With arms at eye level and stretched out, pull out the resistance band horizontally until you feel your shoulder and back muscle start to contract. Try as much to fully pull out the resistance band.
  • Bring back your hand to the starting position but maintain band resistance.

CABLE REAR DELT FLY MISTAKES TO AVOID

ELBOW BENDING

Bending the elbows slightly while doing the exercise is allowed but if the elbow bend becomes prominent then the biceps will take over instead of the triceps; this will focus away from the rear deltoid muscle, which is the primary muscle for this exercise.

Keep your arms stretched out in order to activate the intended muscles.

LOWERING YOUR ARMS

Cable Rear Delt Fly exercise can be tricky, any slight adjustment and you are working out totally different muscles. Lowering your arms prompts Lats activation and it becomes the primary muscle but since we are working out the rear deltoid muscles at the shoulders, raise your arms in a straight line and you will achieve just that.

CONCLUSION

Improving your back and shoulder strength is very important since most of the workouts done require endurance and strong shoulders. Cable Rear Delt Fly is a good example of an exercise that effectively builds and develops the rear shoulder muscle, upper back, and arms.