Cable Seated Rear Delt Fly with Chest Support Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Cable
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Trapezius Lower Fibers, Infraspinatus, Teres Minor, Deltoid Lateral, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.2
- Alternate Names
- Cable Fly for Rear Delts, Cable Rear Delt Fly
How to: Cable Seated Rear Delt Fly with Chest Support
- Adjust the cables to the appropriate height and sit on the bench with your chest supported.
- Grab the cables with an overhand grip and keep your elbows slightly bent.
- Pull the cables outward in a flying motion until your arms are parallel to the ground.
- Pause briefly at the top of the movement before returning to the starting position.
Common Mistakes
- Using too much weight, which can compromise form.
- Rounding the shoulders rather than maintaining an upright position.
- Allowing the elbows to drop too low during the movement.
Modifications
- Use lighter weights to start and gradually increase.
- Adjust the angle of the seat to find a comfortable position.
Tips
- Maintain a straight back and engage your core during the exercise.
- Ensure the cables are set at shoulder height for optimal performance.
- Control the movement to maximize muscle engagement.
Cable Seated Rear Delt Fly with Chest Support Alternatives
Tags
shoulders
rear delt
strength
cable exercise
muscle building
upper body