What muscles does Rear Delt Reverse Fly (Cable) work?

The Rear Delt Reverse Fly (Cable) primarily targets the Shoulders, specifically the Front Shoulder, Side Shoulder, Rear Shoulder. It also engages secondary muscles including Back.

How often should I do Rear Delt Reverse Fly (Cable)?

For optimal results, include Rear Delt Reverse Fly (Cable) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Rear Delt Reverse Fly (Cable)?

To perform Rear Delt Reverse Fly (Cable), you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Rear Delt Reverse Fly (Cable) suitable for beginners?

Yes, beginners can perform Rear Delt Reverse Fly (Cable) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Rear Delt Reverse Fly (Cable) at home?

Rear Delt Reverse Fly (Cable) requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Rear Delt Reverse Fly (Cable)

Learn how to do the Rear Delt Reverse Fly (Cable) with proper form, setup, and execution.

This cable movement primarily targets shoulders, including front shoulder, side shoulder, rear shoulder.

How to Perform Rear Delt Reverse Fly (Cable)

1
Attach two single handles to the low pulleys of a cable machine and grab one in each hand.
2
Stand in the middle of the machine and hinge slightly at the hips, letting your arms hang forward with your palms facing each other.
3
Engage your abs and take a breath.
4
Raise both handles out and back in a wide arc, squeezing your rear delts at the top and exhale. Keep a slight bend in your elbows.
5
Slowly return to the starting position and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.