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Master 5 Versions of The Rear Delt Cable Fly
For Stunning 3D
Delts
Master the rear delt cable fly and 5 different variations of this exercise to grow your rear deltoids and improve your physique even if you train at home.
Table of Contents
1: Introduction
2: Exercise 1
3: Exercise 2
4: Exercise 3
5: Exercise 4
6: Exercise 5
7: Rear Delt Cable Fly Alternatives
More Rear Deltoid Articles Under The Spotlight
1: Check out all of these Rear Delt Dumbbell Fly Variations
2: Add These Bent Over Rear Delt Fly Variations to Your Next Rear Deltoid Workout
3: We've Got All of The Best Dumbbell Rear Deltoid Exercises
4: Do This Dumbbell Rear Delt Workout If You're Serious About Muscle Growth
5: Have You Tried This Muscle Building Rear Delts Workout?
Shoulder Flys – Are Your Delts Getting The Most From This Exercise?
The 5 Best Rear Delt Exercises That You're Not Doing!
Use the Seated Face Pull for Stability, Growth and Bigger Lifts
Use the Incline Rear Delt Raise To Build Incredible 3D Delts
The Leaning Lateral Raise - A Great Way To Cap off The Deltoids
The Cable Reverse Fly
rear delt dumbbell exercises
Introduction
Master the rear delt cable fly (cable reverse fly) and 5 different variations of this exercise to grow your rear deltoids and improve your physique even if you train at home.
I’m Psymon H., the 52-year-old warhorse, making his name from improving physiques and growing natural muscle with minimal equipment.
In this article, you'll master the Rear Delt Cable Fly aka - the cable reverse fly. You'll also walk away with an additional five different variations. First, we'll tackle the High Cable Rear Delt fly, a great alternative to the reverse pec-deck fly. If you train at home and don’t own a cable pulley system, no problem, we’ll substitute the High Cable Rear Delt Fly with Bands so you can still give your rear deltoids the work they need.
We'll also tackle our cable and band work from a bent-over position to demolish the rear deltoids from a different angle.
Cables aren’t the only tool you’ll need to improve your posterior deltoids, but they are worth adding to your exercise arsenal and have great variants that will go a long way towards growing 3D delts, improving posture, and enhancing shoulder stability. After reading this article, you can also check out these rear delt fly variations.
We all know how easy it can be to overlook the rear deltoids and put more effort into muscle groups we can see while we train, such as the side delts, biceps, and chest. The problem with this approach is that a physique can look shallow and incomplete when the rear delts become an afterthought.
To avoid the curse of weak rear delts, let’s get started.
Rear
Delt Cable Fly Exercise 1:
The Single-Arm High Cable Rear Delt Fly
(aka - Single-Arm High Cable Reverse Fly)
What Is a High Cable Rear Delt Fly?
The high cable reverse fly is the cable equivalent of the Reverse Pec-dec and dumbbell rear delt fly, and an exercise that can be performed at home with a cheap cable pulley system. What makes it a great exercise movement is smooth and even stress it places on the rear deltoids.
It's an exercise that can be done in a cross bi-arm fashion using a crossover machine or a single-arm.
You can also use a palm down or supinated grip. While both grips are very effective at helping to target the rear delts, some may feel that the pronated grip puts their shoulders in a much stronger position. For this tutorial, we'll use a palm-down grip.
Items Needed: One cable Pulley System and one rope attachment (optional)
The Setup: Set your cable in the overhead position and attach a rope handle. You can also just use the cable instead of the rope attachment. If this is your first time using this exercise, always start with a lightweight and get used to the movement before adding additional weight.
Cue 1: Stand side onto the cable and grab the rope attachment with your outside hand using a palm facing down grip. Your arm should be straight out in front of you and level with your shoulders.
Cue 2: Retract your shoulder blades by bringing them back and down. Keep your chest high and your core tight.
Cue 3: Slowly fly the cable out to the side without moving or rotating your torso and hold briefly before returning the cable to the start position.
Cue 4: Repeat on the other side using the cues.
rear delt row
db Rear Delt Fly
best rear delt dumbbell exercises
Put Some Muscle On Your Rearview With Rear Delt Flies
Rear
Delt Cable Fly Exercise 2:
High Cable Rear Delt Fly with Bands
When you haven’t got cables to hand and you’ve done your fair share of the dumbbell rear delt fly, what do you do next? You hit your rear deltoids with resistance bands. Whatever you may have thought about bands in the past, it's time to get with the program and add them to your exercise toolbox.
Resistance bands offer a unique tension on the muscle. The ascending tension you get from a set of High Cable Rear Delt Fly with Bands means you are procuring maximum tension on the rear deltoid at the top of the movement.
The rollover effect is you become stronger in the end range of motion on other rear delt exercises such as the Rear Delt dumbbell Fly and the High Cable Rear Delt Fly (cable reverse fly).
Items Needed: 2 light resistance bands and a power rack or two upright anchors.
Setup: Loop a resistance band at shoulder height on the left and right posts of the rack. If you are using two upright anchors, make sure they are a little wider than shoulder-width apart.
Stand in front of the rack and place the left band in the right hand. Do the same with the right band in the left hand.
Turn your wrist so that the thumbs are on top and step back until you feel the tension in both bands and your arms are straight in front of you at shoulder height.
Cue 1: Lift your chest and tense your core. Retract your shoulder blades by pulling them down.
Cue 2: Fly the bands out to the side until your hands are in line with your shoulders.
Cue 3: Tense your rear deltoids before slowly returning your arms to the start position in front of you.
You should try out various grips to see which one you enjoy the most.
Grip 1: The thumb up grip cable reverse fly
Grip 2: The supinated grip cable reverse fly
Grip 3: The Palm down grip cable reverse fly
Rear Delt Flies
list of rear delt exercises
Shoulder Flys – Are Your Delts Getting The Most From This Exercise?
How Good Is Your Rear Delt Dumbbell Fly?
Rear
Delt Cable Fly Exercise 3:
Band Bell High Cable Rear Delt Fly
An upgrade on the traditional High Cable Rear Delt Fly with Band and an exercise that will beat up the rear deltoids from the ascending tension of the bands plus the gravity that the dumbbells bring.
Trust me; you don't need very much weight with the band/bell High Cable Reverse Fly, so take care not to put the weight before the form on this exercise.
Items Needed: Items Needed: 2 light resistance bands, a power rack or two upright anchors, and one pair of dumbbells.
Setup: Loop a resistance band at shoulder height on both posts. If you're using two upright anchors, set them wider than shoulder-width apart.
Stand in front of the rack and place the left band in the right hand along with the dumbbell. Do the same for the left hand.
For safety and a quick-release method, make sure that you don't wrap the bands around the dumbbells or your palms, but instead, hold them independent of each other in your hand in case you have to release them quickly.
Turn your wrist so that the thumbs are on top and the dumbbells are in a hammer position. Step back until you feel the tension in both bands and your arms are straight in front of you at shoulder height.
Cue 1: Lift your chest and tense your core. Retract your shoulder blades by pulling them down.
Cue 2: Fly the bands/dumbbells out to the side until your hands are in line with your shoulders.
Cue 3: Tense your rear deltoids before slowly returning your arms to the start position in front of you.
Once you get used to the movement, you can throw extra stress on the posterior deltoid head by turning your wrist into a supinated grip as you reach the top of the movement.
Avoid injury by not yanking the band and dumbbell out to the side. Instead, take your time to fly them smoothly out to the side under control.
You can adjust the angle of both these rear delt flies by sitting on an incline bench set up at a 60-75-degree angle in place of standing. I would encourage you to try all variations and regularly implement the ones you like in your rear delt workouts.
Chest Supported Rear Delt Row
Delt Flys
rear delt dumbbell
Get Your 3D Delts Here!
Rear
Delt Cable Fly Exercise 4:
Single-Arm Incline High Cable Rear Delt Fly
It’s never enough to perform the same rear delt fly on every workout. Part of growing your Rear Deltoids and taking them from 1D to 3D Delts is using different exercises to challenge and stimulate growth in the area.
The Single-Arm Incline High Cable Rear Delt Fly offers you another Rear Delt Cable Reverse Fly option that will have you remembering what you did long after the workout has been completed.
Items Needed: High cable, an Incline Bench, and one rope attachment.
Setup: Set your bench at a 60-degree angle and place it side onto the cable.
Cue 1: Sit side onto the cable and grab the rope with the hand furthest away from the cable.
Cue 2: Start with your arm straight, using a pronated grip set at about a 45-degree angle in front of you.
Cue 3: Retract your scapula by pulling down on your shoulder blades.
Cue 4: Slowly raise out to the side until your hand finishes level with your shoulder. Briefly hold this position before returning to the start position in front of you. Take care not to yank the cable but use a smooth fly motion.
This Cable Rear Delt Fly variation can also be done using a band.
Seated Rear Delt Fly
rear delts dumbbell
delt row variations
Tired of Doing Delt Flys? Build Your Rear View With The Dumbbell Rear Delt Row
Leaning Dumbbell Lateral Raise - A Great Way To Cap off The Deltoids
Rear
Delt Cable Fly Exercise 5:
Single-arm Cable Bent Over Rear Delt Fly
While you can do both arms at once if you have the setup, I like to do one arm at a time to get the best from this cable reverse fly. I also enjoy doing this exercise without a handle as I feel more stress on the rear delt, but you can attach a handle and try it both ways before choosing which style you prefer.
Items Needed: Low cable pulley system.
Set-Up: Set your cable in a low position.
Cue 1: Stand side onto the cable with feet hip-width apart. Grab the cable with the arm furthest away from the station using a pronated grip.
Cue 2: Hinge over at the hips and slightly bend your knees. Maintain a flat back throughout the movement.
Cue 3: Rest your free hand on your knee and start with the working arm in front of your body. Lead with the pinky finger and have a slight bend at the elbow. Fly the cable out to the side so that it stays in line with your shoulder.
Cue 4: Pause briefly at the top of the movement when your elbow is level or just above the shoulder. Return to the starting position.
You must bring the elbow up and behind the line of your back to fully contract the rear deltoid. Make this the main focus of every repetition.
Extra Tips:
1: Try not to jerk the weight up but instead use a smooth motion to fly to the top of the movement.
2: Start with a light to moderate weight and practice using good form while maintaining control of the weight and cable at all times.
3: Try not to use momentum to shift the weight because you could end up using more upper back muscles instead of the rear deltoid.
4: Maintain a slight bend at the elbows so as not to place unwanted stress and strain on the area.
You can also perform the Single Arm Cable Bent Over Rear Delt Fly with a band. Click to see more Bent Over Rear Delt Fly exercises.
Rear Delt Flys
rear delt exercises with dumbbells
Pack Size On With The Rear Delt db Fly
Rear Delt Cable Fly Alternatives:
While the above cable reverse fly exercises provide stern work for the posterior deltoids, variety is most definitely the spice of life.
As we know, the rear delts extend and hyperextend the shoulder backward, pulling it behind your Back. The Incline Dumbbell Rocket takes full advantage of this motion and puts stress on the Rear Deltoids. The art of this movement is to practice pulling back with the muscle instead of aimlessly swinging the dumbbells behind you, thus creating momentum.
High
Cable Rear Delt Fly Alternatives -
Incline Dumbbell Rockets
Items Needed: Incline bench and one pair of dumbbells.
Cue 1: Lay face forward over an incline bench set at between a 45 and 60-degree angle. Grab a pair of dumbbells with either a palm back or with palms facing each other.
Cue 2: With arms hanging straight down, raise the dumbbells
up and behind you so they pass the line of your hips before returning them to
the start of the exercise.
Dumbbell Rear Delt Fly
posterior deltoid dumbbell exercises
What Makes The Rear Delt Cable Reverse Fly Such an Important Exercise?
Bent-over rows, dumbbell rows, and seated rows are horizontal pulling exercises that mainly train the action of shoulder extension.
When it comes to overall strength and function, exercises such as the High Cable Rear Delt Fly and the Bent Over Cable Reverse Delt Fly levels up the playing field by strengthening horizontal shoulder abduction. This makes the exercise an important addition to any rear deltoid workout and overall strength.
Get More of The Best Rear Delt Dumbbell Exercises Here!
As I alluded to earlier, the Rear Delt Cable Fly is only part of going from paperback deltoids to stunning 3D Delts. If you’re putting together a rear delt plan of attack, you will need some different variations of the rear delt dumbbell fly.
If you want to turn underdeveloped rear delts into a mountainous rearview, here’s a rear deltoid dumbbell workout to get your teeth into.
Here’s The Best Dumbbell Shoulder Workout For Mass Monster Status.
Rear Delt Dumbbell
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Rear Delt Cable Fly - aka
13: Rear Flys Cable
14: Reverse Cable Rear Delt Fly
15: Reverse Rear Delt Cable Fly
16: Reverse Rear Delt Cable Flys
17: Reverse Rear Delt Cable Flies
18: Standing Rear Delt Cable Fly
19: Standing Rear Delt Cable Flies
20 Standing Rear Delt Cable Flys
21: Bent Over Rear Delt Cable Fly
A great alternative to the rear delt cable fly is the bent over rear delt fly, aka...
3: Bent Over Dumbbell Rear Delt Fly
4: Bent Over Reverse Dumbbell Fly
11: Bent Over Rear Dumbbell Flyes
12: Bent Over Resistance band Rear Delt Flys
13: Bent Over Dumbbell Back Flys
14: Bent Over Rear Delt Fly Dumbbell
16: Bent Over db Rear Delt Fly
17: Bent Over Rear Delt Dumbbell Fly
18: Bent Over Rear Fly With Dumbbells
20: Bent Over Rear Delt Cable Flyes
21: Bent Over Rear Delt Dumbbell Band Fly
22: Bent Over Posterior Deltoid Fly
23: Bent Over Posterior Deltoid Dumbbell Fly
24: Bent Over Posterior Delt Fly
25: Bent Over Posterior Delt Flys
26: Bent Over Posterior Delt Flyes
27: Bent Over Rear Delt Reverse Fly
30: db Bent Over Rear Delt Fly
31: db Bent Over Rear Deltoid Fly
32: db Bent Over Posterior Deltoid Fly
33: db Bent Over Posterior Deltoid Flys
34: Seated Bent Over Rear Delt Raise
35: Cable Bent Over Rear Delt Fly
37: Head-on-bench dumbbell rear delt raise
38: Seated Bent-over Lateral Raise
39: Band bent-over lateral raise
40: Bent over lateral raise resistance band
Another great alternative to the rear delt cable fly is the Incline rear delt fly, aka...
9: Rear Flys
10: db rear delt
12: Reverse Delt Fly
13: Rear Flyes
15: Rear Deltoid Fly
17: Delt Flys
18: Delt Fly
Thank you for reading our rear delt cable fly article. If it’s your mission to get jacked this year, get ready for the BIG-UP Training system
More Rear Deltoid Inspired Articles:
Need A Rear Delt Workout For More Rear View Mass?
Up Your Rear Deltoid Dumbbell Exercise Game With These Muscle Bound Movements
Increase the value of your Dumbbell Rear Delt Flys
Master 5 Versions of The Rear Delt Cable Fly For Stunning 3D Delts
Have You Tried This Muscle Building Rear Delts Workout?
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