Cable Rear Delt Fly

How to perform

1. 01Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
2. 02Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
3. 03Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
4. 04Pause at the end of the motion before returning the handles to the start position.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.