At a glance
| Equipment | Cable |
|---|---|
| Experience level | Beginner |
| Movement pattern | Horizontal pull |
| Primary muscle | Rear Deltoids |
| Also works | Rhomboids, Traps |
The movement, step by step.
- Set both pulleys around shoulder height. Face the machine and take the opposite handle in each hand so the cables cross.
- Step back, brace lightly, and hold arms forward with a small bend at the elbows.
- Open the arms outward until the upper arms line up comfortably with the torso, without lifting the chest.
- Return the hands toward each other slowly and repeat with the same elbow angle.
Technique cues
- Use a wide arc rather than a close row.
- Keep wrists quiet and shoulders relaxed.
- End the rep before the arms are forced behind you.
Common mistakes
- Bending the elbows more as the handles move outward.
- Using a very heavy load and leaning back.
Watch & learn
Professional demonstrations, opened on YouTube.
- Synrgy Cable Reverse Fly Low High | Life Fitness / Hammer Strength — Life FitnessTraining.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Cable - Rear Delt Fly, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.