Bent over Cable Rear Delt Fly

Also known as: bent over cable reverse fly

In SetGrip: Cable Rear Delt Fly (Bent over)

Secondary muscles
Rhomboids, Traps
Body part
Shoulders
Position
Lying
Laterality
Bilateral (both sides together)
Category
Strength

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Cables pulled from the low pulleys keep your rear delts loaded through the entire arc, including the bottom third where a dumbbell rear delt fly goes slack. The bent-over position adds a hinge-hold demand, so your lower back works isometrically; if that fatigues first, the machine rear delt fly gives the same movement with a chest pad.

How to do the Bent over Cable Rear Delt Fly

  1. Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
  2. Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
  3. Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
  4. With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion.
  5. Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

Tip: Imagine hugging a barrel rather than pushing a weight.

Muscles worked

Primary

Delts · Shoulders

Rear delt flies work the back of the shoulder as the arms swing wide, and the front delt assists on any chest fly.

Secondary

Common mistakes

  • Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
  • Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
  • Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
  • Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.

Where it fits in a workout

Flies are an isolation movement for after the pressing or rowing is done. Pair a chest fly with a rear delt fly for a balanced superset.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

Without cable

Easier and harder

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.