About this exercise
The rear cable single delt row is an effective exercise for targeting the rear deltoid muscles, helping to build shoulder strength and improve muscle definition.
Cable rear delt fly
Step by step instructions, muscle activation and variants for the Cable rear delt fly.
EasyRear shoulders
How to Perform
- Attach a single handle to a low pulley on a cable machine.
- Stand facing the machine with your feet shoulder-width apart, holding the handle with one hand.
- Step back slightly and bend your knees slightly, leaning forward at the waist.
- With your arm fully extended and your core engaged, pull the handle towards your torso, leading with your elbow and squeezing your shoulder blade at the top of the movement.
- Slowly return the handle to the starting position, maintaining control throughout the exercise.
- Repeat the movement for the desired number of repetitions.
- Switch arms and repeat the exercise for the other side.
Muscle Activation
Primary
Rear shoulders
Secondary
Middle back
Common Mistakes
Common mistakes content is coming soon.
About the Cable rear delt fly
The Cable rear delt fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.