Rear Delt Reverse Fly (Cable)
Trains the upper back, with help from the shoulders. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Rear Delt Reverse Fly (Cable)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a upper back exercise that is, there are 13 on the Upper Back page.
Muscles worked
What Rear Delt Reverse Fly (Cable) trains
Technique
How to do the Rear Delt Reverse Fly (Cable)
- Stand in the center of a cable machine with the pulleys set at chest height. Cross the cable ends and hold the left cable end with your right hand and the right cable end with your left hand, arms extended in front of you.
- Stand with your feet shoulder-width apart, keeping your back straight and a slight bend in your knees.
- Pull the handles apart and out to the sides, keeping your arms straight but with a slight bend in the elbows, until your arms are extended out to your sides.
- Slowly return to the starting position with control, bringing the handles back in front of you. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Exhale as you pull the handles apart and inhale as you return to the starting position.
- Use a lighter weight to ensure proper form and gradually increase the resistance as you get stronger.
- Focus on engaging your rear deltoids and upper back during the movement.
Substitutes
Swap Rear Delt Reverse Fly (Cable) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Rear Delt Reverse Fly (Cable) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.