How to do the Cable Rear Delt Flye
- Stand sideways to the cable machine with a handle at shoulder height.
- Step back until the cable is tight; grip the handle with your outside hand.
- Raise your arm in front of your body with a slight elbow bend, keeping your torso still.
- Sweep the arm out and back across your body until it reaches shoulder line.
Full technique — 8 steps
- Set a cable handle around shoulder height and stand side-on to the machine.
- Grip the handle with the outside hand and step away until the cable is taut.
- Raise your working arm in front of your body with a slight elbow bend.
- Tighten your stomach and keep your shoulders level without leaning or twisting.
- Sweep the arm out and back across your body until it reaches shoulder line.
- Move only at the shoulder while keeping the elbow angle nearly unchanged.
- Return along the same path until the hand comes back in front of you.
- Complete all reps on one side, then switch arms.
Common mistakes
- Turning it into a row
- Shrugging the working shoulder
- Straightening or bending elbow excessively
- Twisting through the torso
- Stopping short of shoulder line
Form cues
- Move only at shoulder
- Keep shoulders level
- Slight elbow bend
- Move across the body
- Don't twist open
