Cable Rear Delt Fly
The Cable Rear Delt Fly is an isolation exercise performed on a cable machine that specifically targets the posterior deltoids and upper back muscles. By using cables, this movement maintains constant tension throughout the arc of motion, helping to improve shoulder health and posture.
Since the rear deltoids are small muscles that fatigue easily, the AI analyzes your RPE and performance data to prevent compensatory momentum, ensuring the load remains appropriate for isolation. If you report shoulder impingement or pain, the app instantly recommends alternative angles or exercises like machine reverse flys to maintain training volume safely. Additionally, by tracking your recovery status and sleep via HealthKit, the AI adjusts the volume of this accessory movement to match your daily readiness, preventing overtraining of the stabilizing rotator cuff muscles.
Form Cues
- Stand centered with feet shoulder-width apart
- Keep a slight bend in your elbows throughout the movement
- Initiate the pull by driving your elbows back and out
- Squeeze your shoulder blades together at the peak of the movement
- Control the weight slowly as you return to the starting position
- Don't shrug your shoulders up towards your ears
- Don't use momentum or swing your torso to move the weight
- Don't lock your elbows completely straight
- Don't let the weight plates slam down between reps
- Don't jut your head forward during the pull
Common Mistakes
- Using too much weight
- Bending elbows excessively (turning it into a row)
- Shrugging shoulders (engaging upper traps)
- Rushing the negative portion of the rep
- Arching the lower back excessively
Muscles Worked
This exercise primarily targets the posterior deltoids, the muscles on the back of your shoulders responsible for pulling the arms backward. It secondarily engages the rhomboids and middle trapezius to stabilize the scapula, providing constant tension that is superior to dumbbells for muscle growth in this area.
Primary
Secondary
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