FlexCable Rear Delt Flyes
Muscles worked
- Posterior Deltoid
- Rhomboid Major
- Trapezius Middle Fibers
- Infraspinatus
- Teres Minor
- CategoryPull
- Default target3 sets × 12–15 reps per side
- EquipmentCable Machine
- Movement patternIsolation Upper
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Set both pulleys at shoulder height and stand centered between them. Take the left handle in your right hand and the right handle in your left, so your arms cross in front of your chest.
Movement
With a soft bend in your elbows, sweep your hands out and back in a wide arc until your arms form a T. Return slowly until your hands cross in front of you again.
Form Tip
Think about pushing your hands out to the walls rather than pulling them back. Keep your shoulders down; if they shrug up, your traps take over and the rear delts do little.
Increase Difficulty
Pause for 2 seconds with your arms in the T position.
Decrease Difficulty
Use a lighter stack and a shorter arc, or switch to Rear Delt Flyes.