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Shoulders Cable Intermediate Video

How to do the Cable Upright Rear Delt Fly

Primary: Rear Delts · also works Upper Back, Traps.

Cable Upright Rear Delt Fly is an effective isolation exercise that targets the posterior deltoid muscles. It uses a cable machine to provide constant resistance, helping to enhance muscle growth and strength in the upper back and shoulder muscles. Ideal for those looking to improve shoulder stability and posture.

Demo video: Cable Upright Rear Delt Fly · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Set the pulley on a cable machine to chest height and attach a rope or stirrup handles.

  2. 2

    Stand facing the cable machine and grasp the handles with a neutral grip, arms extended in front of you.

  3. 3

    Pull the handles out and back, keeping your arms straight, until your hands are at shoulder level and in line with your body.

  4. 4

    Hold the contraction, then slowly return to the starting position in a controlled manner.

Coaching cues

  • Keep your core engaged to maintain balance and stability.
  • Avoid using momentum; control the weight throughout the movement.
  • Ensure your elbows remain slightly bent but fixed to prevent unnecessary strain.

Sets, reps and where it fits

Muscle

3–4 × 8–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Cable Upright Rear Delt Fly alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Prone Y RaiseBodyweight · beginner Cable Lateral RaiseCable · beginner Cable ShrugsCable · beginner Cable Crossover Lateral RaiseCable · intermediate Cable External Shoulder RotationCable · intermediate Cable Front Raise Double ArmCable · intermediate

Frequently asked questions

What muscles does the Cable Upright Rear Delt Fly work?

Primary: Rear Delts. Secondary: Rear Delts, Upper Back, Traps

How many sets and reps of Cable Upright Rear Delt Fly should I do?

For muscle: 3–4 sets of 8–15 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 Upright Rear Delt Fly?

Same movement pattern, different equipment: Prone Y Raise, Cable Lateral Raise, Cable Shrugs, Cable Crossover Lateral Raise, Cable External Shoulder Rotation, Cable Front Raise Double Arm.

Is the Cable Upright 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.