How many sets and reps of the cable rear delt fly should you do when you are new to the exercise?

Two to three sets of 12 reps is a reasonable start once the pulley heights are set evenly on both sides. Because the setup takes a little practice, spend the first sessions dialing in pulley height and standing distance before worrying about adding weight.

What can you do instead of the cable rear delt fly without two cable pulleys?

A reverse pec deck machine gives a similarly guided rear-delt arc with an easier setup, and a band rear delt fly works anywhere with just a single anchor point.

What is the cable rear delt fly good for, and when is the setup not worth the trouble?

The crossed-cable line lets you fine-tune the angle and keeps tension on the rear delts through the full range, which suits lifters chasing a stubborn, underdeveloped posterior delt. When only one pulley or a busy cable station is available, the setup cost is not worth it, and a reverse pec deck or a band fly gets a similar result with far less fuss.

Intermediate

Cable Rear Delt Fly

Using two high pulleys with the cables crossed lets you pull your arms back and apart against steady resistance, loading the rear delts through the full range. The constant tension and the ability to fine-tune the angle make it a favorite for stubborn posterior delts. It takes a little coordination to set up, which nudges it toward intermediate.

Equipment: Cables
Body part: Shoulder
Type: Strength
Browse by muscle: Deltoid Posterior
Browse by movement: Horizontal Pull

How to do it

1
Set two pulleys to about shoulder height or above and attach single handles.
2
Stand in the center and grab the left handle with your right hand and the right handle with your left, cables crossed.
3
Step back to create tension, keep a slight bend in the elbows, and brace your abs.
4
Pull your arms back and out to the sides in a wide arc until they are roughly in line with your shoulders.
5
Squeeze the rear delts, then return under control against the cables and repeat.

Tips

Keep your elbows high and fixed so the movement stays horizontal rather than turning into a pulldown.
Let the rear delts, not the mid-back, lead by thinking about spreading your arms wide.
Control the return; do not let the cables yank your arms forward.

Variations

Common mistakes

The two pulleys get set at different heights, and even a small mismatch sends one arm on a different arc than the other for the whole set.
Standing too close to the center point shortens how far back the arms can travel, cutting the exercise's full range down to a partial one.
The torso leans forward as the cables pull, letting body weight help start the movement instead of the rear delts doing it alone.
Once the arms pass the sides of the body, the elbows keep bending and pull the hands down toward the hips, turning the fly into a low pulldown.

Frequently asked

How many sets and reps of the cable rear delt fly should you do when you are new to the exercise?: Two to three sets of 12 reps is a reasonable start once the pulley heights are set evenly on both sides. Because the setup takes a little practice, spend the first sessions dialing in pulley height and standing distance before worrying about adding weight.
What can you do instead of the cable rear delt fly without two cable pulleys?: A reverse pec deck machine gives a similarly guided rear-delt arc with an easier setup, and a band rear delt fly works anywhere with just a single anchor point.
What is the cable rear delt fly good for, and when is the setup not worth the trouble?: The crossed-cable line lets you fine-tune the angle and keeps tension on the rear delts through the full range, which suits lifters chasing a stubborn, underdeveloped posterior delt. When only one pulley or a busy cable station is available, the setup cost is not worth it, and a reverse pec deck or a band fly gets a similar result with far less fuss.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Shoulder exercises