Rear Delt Reverse Fly (Cable)
Complete guide to Rear Delt Reverse Fly (Cable). Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires cable. Step-by-step instructions and expert tips.
How to Perform Rear Delt Reverse Fly (Cable)
Attach two single handles to the low pulleys of a cable machine and grab one in each hand.
Stand in the middle of the machine and hinge slightly at the hips, letting your arms hang forward with your palms facing each other.
Engage your abs and take a breath.
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.
Slowly return to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |