Cable Rear Delt Fly

Shoulders

Cable Rear Delt Fly

LevelBeginner EquipmentCable MechanicIsolation ForcePull

A crossed-cable fly that draws your arms backward and trains the rear shoulders and upper back.

Strength

Primary musclesShoulders

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked6 %

Effort during a set4.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set two pulleys at shoulder level and stand centered between the stacks.
2Cross your arms and take the opposite handle in each hand.
3Raise your arms to chest height with a gentle elbow bend.

How to perform

1Hold your ribs down and your chest tall.
2Swing both hands outward and behind you until your arms form a T.
3Pause and feel the back of your shoulders working.
4Guide your hands back to the center under control.