Cable Rear Delt Fly

The technique.

1. 01

   Set both cable pulleys to chest height, grasp the opposite handles (e.g., left hand on right cable).

2. 02

   Step back to create tension, assume a staggered stance, and hinge slightly at your hips.

3. 03

   Keep a slight bend in your elbows and maintain a neutral spine.

4. 04

   Pull the handles out and back, squeezing your shoulder blades together and contracting your rear delts.

5. 05

   Slowly return the handles to the starting position with control.

What goes wrong.

• ×Using too much weight, turning it into a row rather than a fly.
• ×Rounding the back, compromising spinal alignment.
• ×Shrugging shoulders up to your ears, engaging traps instead of rear delts.
• ×Bending elbows excessively, reducing isolation.
• ×Rushing the eccentric phase, losing tension and control.