The Rear Delt Cable Fly: Tips, Benefits, And How to Do Them
By bulksupplementsdirect
Our Summary And Answer: Rear Delt Cable Fly
The cable rear delt exercise is a great workout for targeting the rear delts, which are the muscles on the back of the shoulder.
Many people neglect these muscles when working out, but they are essential for maintaining good shoulder health. This exercise can be done with a cable machine or with dumbbells. If you are using a cable machine, set the pulleys at shoulder height and attach them to a low row handle.
Sit with your back straight and pull the handle to your chest, keeping your elbows close to your body. If you are using dumbbells, hold them at arm’s length by your sides, with your palms facing in.
Slowly raise the dumbbells up and out to the side until they are level with your shoulders. Lower them back down to the starting position and repeat. Make sure to keep your core engaged and your shoulders down and back throughout the entire movement.
This exercise can be done for reps or for time. You can also increase your weight as you get stronger. The rear delt fly is an effective exercise for developing strength and definition in the rear delts. Give it a try today!
Do you want to sculpt your back and shoulders? The rear delt cable fly is a great exercise to help you do just that! It works the posterior deltoid muscles, which are responsible for shoulder abduction (lifting your arm away from your body) and extension (lift your arm up). Here are some tips on how to do them correctly, plus the benefits of this exercise. Let’s get started!
Recommended Read: >>> 9 Best Rear Delt Dumbbell Exercises to Grow Your Delts <<<
What is The Rear Delt Cable Fly?
The rear delt cable fly is a great exercise for targeting the rear deltoids or the muscles in the back of the shoulder. To do this exercise, you’ll need a cable machine with two handles attached at different heights. Start by standing between the handles and grabbing each one with an overhand grip.
Then, keeping your elbows only a slight bend, raise your arms out to the sides until they’re level with your shoulders. Return to the starting position and repeat. This exercise is a great way to build strength and definition in the rear delts.
14 Key Benefits of Doing The Cable Rear Delt Fly Exercise
Now that we know how to do the rear delt cable fly, let’s take a look at some of the benefits of this exercise.
1. It strengthens the muscles in the back of the shoulder (shoulder blades)
First and foremost, the rear delt cable fly is an excellent exercise for strengthening the muscles in the back of the shoulder. This includes the posterior deltoid, which is responsible for shoulder abduction (lifting your arm away from your body) and extension (lifting your arm up).
2. It improves posture and upper back muscles
In addition to strengthening the muscles in the back of the shoulder, the rear delt cable fly also helps to improve posture. This is because it helps to counteract the effects of rounded shoulders, which can lead to poor posture over time.
3. It can help to prevent injuries
Another benefit of the rear delt cable fly is that it can help to prevent injuries. This is because it helps to strengthen the muscles and ligaments around the shoulder joint, which can help to stabilize the joint and reduce the risk of injury.
4. It can be used as a rehabilitative exercise
If you have suffered a shoulder injury in the past, the rear delt cable fly can be used as a rehabilitative exercise. This is because it helps to strengthen the muscles and ligaments around the shoulder joint, which can help to stabilize the joint and reduce the risk of re-injury.
5. It can be used as a warm-up exercise
The rear delt cable fly can also be used as a warm-up exercise before you perform other exercises that involve the shoulder joint. This is because it helps to increase blood flow to the area and prepare the muscles for activity.
Recommended Read: >>> Dips at home – Your Guide <<<
6. It can be performed with light weights
Another benefit of the rear delt cable fly is that it can be performed with light weights. This makes it an ideal exercise for people who are new to weightlifting or those who are rehabilitating from an injury.
7. It is a relatively safe exercise for upper body workouts
The rear delt cable fly is a relatively safe exercise, which is another reason why it is often recommended for beginners and those rehabilitating from an injury. However, as with any exercise, there is always a risk of injury if the exercise is not performed properly.
8. It is a simple exercise for the upper arms
The rear delt cable fly is a simple exercise that can be performed without the need for any special equipment. All you need is a cable machine and a weight.
Recommended Read: >>> Does Creatine Expire? Uncovering the Truth Behind Creatine Shelf Life <<<
9. It is an effective exercise
The rear delt cable fly is an effective exercise for strengthening the muscles in the back of the shoulder. It is also effective for improving posture and preventing injuries.
10. It is a versatile exercise
The rear delt cable fly is a versatile exercise that can be used for a variety of purposes. It can be used to strengthen the muscles, improve posture, prevent injuries, or rehabilitate from an injury. It can also be used as a warm-up exercise or as a part of a weightlifting routine.
11. It is a good exercise for beginners
The rear delt cable fly is a good exercise for beginners because it is relatively simple and can be performed with light weights. It is also a safe exercise that has many benefits.
Recommended Read: >>> The 17 Ultimate Cable Chest Exercises (Complete Guide) <<<
12. It is a good exercise for people of all fitness levels
The rear delt cable fly is a good exercise for people of all fitness levels because it is versatile and can be performed with light weights. It is also a safe exercise that has many benefits.
13. It can be done at home or at the gym
The rear delt cable fly can be done at home or at the gym. If you have a cable machine, you can do it at home. If you don’t have a cable machine, you can still do it at the gym.
14. It is a good exercise for people of all ages
The rear delt cable fly is a good exercise for people of all ages because it is relatively simple and can be performed with light weights. It is also a safe exercise that has many benefits.
Recommended Read: >>> 5 Shoulder Workout Supersets For Massive Delts! <<<
10 Top Tips When Doing Rear Delt Exercises
Now let’s look at some tips that will help you when doing rear delt exercises:
1. Choose the right weight
The most important thing when doing any exercise is to choose the right weight. This is especially true for rear delt exercises because you don’t want to overload your joints. Start light and gradually increase the weight as you get stronger.
2. Use a full range of motion
When doing rear delt exercises, be sure to use a full range of motion. This means fully extending your arms at the bottom of the movement and contracting your muscles at the top. Doing partial reps will not only reduce the effectiveness of the exercise but can also lead to injury.
Recommended Read: >>> Bent Over Cable Row – How To Do Them Properly! <<<
3. Control the weight
One of the most common mistakes people make when doing rear delt exercises is using too much weight. This can lead to swinging and using momentum instead of controlled muscle contractions. So be sure to use a weight that you can handle and control throughout the entire range of motion.
4. Avoid excessive internal rotation
When doing rear delt exercises, it’s important to avoid excessive internal rotation at the shoulder joint. This puts unnecessary stress on the joint and can lead to injury. So be sure to keep your shoulders square and in line with your torso throughout the entire range of motion.
Recommended Read: >>> Kettlebells For Fat Loss: Your Ultimate Fat Burning Exercise <<<
5. Breathe evenly
It’s important to breathe evenly when doing any type of exercise, but it’s especially important when doing rear delt exercises. This will help you maintain control of the weight and avoid swinging.
6. Focus on the mind-muscle connection
The rear delts are a small muscle group, so it’s important to focus on the mind-muscle connection when doing any type of exercise for them. This means mentally focusing on the muscles you’re trying to target and contracting them throughout the entire range of motion.
7. Use a slow and controlled tempo
When doing rear delt exercises, it’s important to use a slow and controlled tempo. This will help you better focus on the mind-muscle connection and avoid using momentum.
Recommended Read: >>> Your Ultimate Shoulder Training Guide <<<
8. Avoid excessive arching in the lower back
Another common mistake people make when doing rear delt exercises is excessive arching in the lower back. This puts unnecessary stress on the spine and can lead to injury. So be sure to keep your lower back flat and your core engaged throughout the entire range of motion.
9. Don't swing the weights
One of the most important things to avoid when doing rear delt exercises is swinging the weights. This takes the focus off of the muscles you’re trying to target and can lead to injury. So be sure to use a controlled tempo and focus on the mind-muscle connection.
10. Don't lock out your elbows
When doing rear delt exercises, it’s important to avoid locking out your elbows. This puts unnecessary stress on the joints and can lead to injury. So be sure to keep your elbows slightly bent throughout the entire range of motion.
Recommended Read: >>> 11 Best Compound Shoulder Exercises: Get Huge and Strong Delts <<<
Diet is Also Important to Grow Your Rear Delt Muscles
When trying to grow your rear delt muscles, diet is also an important factor. Be sure to eat enough protein and calories to support muscle growth. Let’s see some foods that can help you reach your goals:
1. Eggs
Eggs are a great source of protein and contain all the essential amino acids your body needs to build muscle. They’re also a good source of healthy fats, vitamins, and minerals.
2. Chicken
Chicken is a lean source of protein that’s low in fat and calories. It’s also a good source of B vitamins, which are important for energy production.
Recommended Read: >>> 9 Best Rear Delt Dumbbell Exercises to Grow Your Delts<<<
3. Salmon
Salmon is a rich source of protein and omega-3 fatty acids. It’s also a good source of B vitamins, vitamin D, and selenium.
4. Greek Yogurt
Greek yogurt is a high-protein food that’s also a good source of calcium, which is important for bone health. It’s also a good source of probiotics, which are beneficial for gut health.
Recommended Read: >>> Bent Over Cable Row – How To Do Them Properly! <<<
5. Cottage Cheese
Cottage cheese is a high-protein food that’s also low in fat and calories. It’s a good source of calcium and phosphorus, which are important for bone health.
6. Nuts and Seeds
Nuts and seeds are a good source of healthy fats, protein, vitamins, and minerals. They’re also a good source of fiber, which is important for gut health.
7. Beans and Lentils
Beans and lentils are good sources of protein, fiber, and vitamins. They’re also a good source of iron, which is important for energy production.
8. Quinoa
Quinoa is a plant-based protein that’s also a good source of fiber, vitamins, and minerals. It’s a complete protein, meaning it contains all the essential amino acids your body needs to build muscle.
Recommended Read: >>> 11 Ultimate Front Deltoid Exercises For Strength and Size! <<<
Frequently Asked Questions About Rear Delt Cable Fly
What other exercises can be combined with the rear delt cable fly for a comprehensive shoulder workout?
Incorporating a variety of exercises such as the rear delt dumbbell, front deltoid exercises, and side delt exercises can effectively target different muscle groups in your shoulders. For an extensive resource, you might want to check out The Ultimate Guide to Shoulder Training.
Can I include the rear delt cable fly in my shoulder supersets or circuit?
Absolutely! The rear delt cable fly can be an excellent part of a shoulder workout superset or a shoulder circuit, helping you intensify your workout session.
Can the rear delt cable fly be included in a compound shoulder workout?
Yes, the rear delt cable fly is a great addition to your compound shoulder exercises, as it helps to engage multiple muscle groups simultaneously.
Can I combine leg exercises with the rear delt cable fly?
Yes, it’s possible to design a leg and shoulder workout that combines the rear delt cable fly with lower body exercises for a balanced, full-body training routine.
Will the rear delt cable fly exercise help me get broader shoulders?
Yes, the rear delt cable fly is a great exercise for developing the posterior deltoids, which are crucial for achieving broader shoulders.
Recommended Read: >>> 15 Compound Back Exercises For A Big Back <<<
Can the rear delt cable fly be included in a back and shoulders workout?
Indeed, the rear delt cable fly can effectively be included in a back and shoulders workout, offering a well-rounded workout for these interconnected muscle groups.
Do cable flys work rear delts?
Cable flys are a great way to work your rear delts. They provide resistance in both directions, which helps to strengthen and tone the muscles. Additionally, they can be performed with relatively light weights, making them ideal for beginners or those with limited upper body strength.
However, it is important to use proper form when performing cable flys, as using too much weight can put undue stress on the shoulders and cause injury. When done correctly, cable flys are an excellent exercise for targeting the rear delts.
How do you fly your rear delt with a cable machine?
To fly your rear delt with a cable machine, start by attaching a handle to the low pulley. Then, face away from the machine and grab the handle with your right hand. Next, step forward with your left foot and extend your right arm out to the side.
Make sure to keep your elbow slightly bent and your shoulders and hips square. Finally, return to the starting position and repeat on the other side. Remember to keep your core engaged throughout the entire exercise.
Recommended Read: >>> Bent Over Cable Row – How To Do Them Properly! <<<
How do I target my rear delt cable?
There are a few things you can do to target your rear delt when using a cable machine. First, choose a weight that is challenging but not so heavy that you can’t maintain good form. Start by standing with your feet shoulder-width apart and your knees slightly bent.
Holding the cable in your left hand, extend your arm out to the side at shoulder height. From here, slowly rotate your arm forward until your palm is facing forward. Then, return to the starting position.
Repeat for 10-12 reps before switching sides. You can also do this exercise seated or kneeling on an exercise mat. Just be sure to keep your back straight and tall throughout the movement. By following these simple tips, you’ll be sure to target your rear delts effectively when using a cable machine.
Are Rear Delt Flys push or pull?
Are rear delt flies push or pull? The answer is pull. Rear delt flys are a type of exercise that works the posterior (rear) deltoid muscle and rotator cuff muscles. To do this exercise, you will need weight and a bench.
Start by sitting on the bench with your feet firmly planted on the ground. Place your hands on the weight, palms facing down, and pull it towards you, keeping your elbows slightly bent.
Return to the starting position and repeat. This exercise can be done with dumbbells, barbells, cables, or resistance bands. rear delt flys are an important part of any workout routine because they help to build strong muscles and improve posture.
Recommended Read: >>> Dips at Home <<<
Are reverse flies necessary?
Reverse flies are a type of exercise that primarily targets the posterior deltoid muscles, which are located in the back of the shoulder. This exercise can be performed with either dumbbells or a resistance band, and it is typically included in workout routines designed to improve shoulder strength and stability.
While there is no definitive answer as to whether or not reverse flies are “necessary,” many experts believe that they can be beneficial for overall shoulder health. By strengthening the posterior deltoids, reverse flies can help to prevent imbalances and improve posture.
Additionally, this exercise can help to promote blood flow to the shoulder joints, which can in turn help to reduce inflammation and expedite the recovery process following injury. As such, while reverse flies may not be essential for everyone, they may be worth considering for those seeking to improve their shoulder health.
Do reverse flies help posture?
Many people swear by reverse flies when it comes to improving posture. The move targets the muscles in the upper back, which are key for maintaining a good upright position.
Furthermore, reverse flies help to improve scapular retraction and stabilization, two other important elements for proper posture. So if you’re looking for a way to stand a little taller, give reverse flies a try. You just might be surprised at the results.
Recommended Read: >>> How to Correctly Use The Reverse Pec Deck Machine: Tips And Tricks <<<
Closing Thoughts : Dips and Pull Ups
We hope this article has given you some valuable information on the rear delt cable fly. Be sure to use the tips and advice we’ve provided to help you get the most out of your workout. And as always, consult with a certified personal trainer or doctor before beginning any new exercise routine.
Recommended Read: >>> Bent Over Cable Row – How To Do Them Properly! <<<
- Declaration : We may receive free products to review and may earn commissions on purchases made through links on this page and / or website.
- Note: The content on this website is meant to be for information and it should not be taken as medical advice. The content and the products mentioned in them are not intended for use as diagnosis, prevention, and/or treatment of health problems. Always speak with a certified medical professional before making any changes to your lifestyle, diet, exercise plan, and /or taking any supplements or changes.
