How to do the Cable Bent Over Rear Delt Fly
Primary: Rear Delts · also works Upper Back, Traps.
The Cable Bent Over Rear Delt Fly is an effective exercise targeting the rear deltoids, which are part of the shoulder muscles. This exercise is performed using a cable machine and helps to isolate and strengthen the rear delts along with benefiting the upper back and traps. It involves pulling the cable handles in a reverse fly motion while bent over at the hips. It's a great move for enhancing shoulder definition and improving posture by combating the forward shoulder position often caused by desk jobs or excessive front deltoid training.
Step by step
- 1
Set a cable machine to a low height with the handles attached.
- 2
Stand with feet shoulder-width apart and bend at the hips until your torso is nearly parallel to the ground.
- 3
Hold a handle in each hand, arms extended down towards the floor, palms facing each other.
- 4
With a slight bend in your elbows, pull the handles out to your sides in a reverse fly motion until your arms are in line with your shoulders.
- 5
Squeeze your shoulder blades together at the top of the movement.
- 6
Slowly return to the starting position and repeat.
Coaching cues
- Keep your back flat and core engaged throughout the exercise.
- Avoid using momentum to lift the weights; focus on controlled movements.
- Ensure a full range of motion to maximize muscle engagement and effectiveness.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Cable Bent Over Rear Delt Fly alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Cable Bent Over Rear Delt Fly work?
Primary: Rear Delts. Secondary: Rear Delts, Upper Back, Traps
How many sets and reps of Cable Bent Over Rear Delt Fly should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Cable Bent Over Rear Delt Fly?
Same movement pattern, different equipment: Face Pull, Face Pulls Rear Delts, Band Face Pull, Band Pull-Apart, Rear Delt Fly, Reverse Pec Deck.
Is the Cable Bent Over Rear Delt Fly good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.