---
title: "Cable Rear Delt Fly"
description: "Stand in the center of a cable machine with the pulleys set at chest height."
locale: en
slug: cable-rear-delt-fly
url: "https://hi.fitness/exercises/cable-rear-delt-fly"
primaryMuscle: "Rear delts"
secondaryMuscles: ["Forearms"]
equipment: ["Cable"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/45fc1ba7-cable-rear-delt-fly.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Cable Rear Delt Fly

Stand in the center of a cable machine with the pulleys set at chest height.

## How to do it

1. Stand in the center of a cable machine with the pulleys set at chest height. Cross the cable ends and hold the left cable end with your right hand and the right cable end with your left hand, arms extended in front of you.
2. Stand with your feet shoulder-width apart, keeping your back straight and a slight bend in your knees.
3. Pull the handles apart and out to the sides, keeping your arms straight but with a slight bend in the elbows, until your arms are extended out to your sides.
4. Slowly return to the starting position with control, bringing the handles back in front of you. Repeat for the desired number of repetitions.

## Form tips

- Exhale as you pull the handles apart and inhale as you return to the starting position.
- Use a lighter weight to ensure proper form and gradually increase the resistance as you get stronger.
- Focus on engaging your rear deltoids and upper back during the movement.

## Similar exercises

- [Resistance Band Pull Apart](https://hi.fitness/exercises/resistance-band-pull-apart) - Rear delts · Resistance band
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- [Plank Reverse Fly with Bottle](https://hi.fitness/exercises/plank-reverse-fly-with-bottle) - Rear delts · Other
- [Band Reverse Fly](https://hi.fitness/exercises/band-reverse-fly) - Rear delts · Resistance band
- [Bent Over Rear Deltoid Fly Resistance Band](https://hi.fitness/exercises/bent-over-rear-deltoid-fly-resistance-band) - Rear delts · Resistance band
- [Rear Deltoid Fly Cable Resistance Band](https://hi.fitness/exercises/rear-deltoid-fly-cable-resistance-band) - Rear delts · Resistance band
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