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
- Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
- Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
- Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
- 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.
- Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Imagine hugging a barrel rather than pushing a weight.
Muscles worked
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.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Bent over Cable Rear Delt Fly work?
The Bent over Cable Rear Delt Fly primarily works the delts. It also involves the rhomboids and traps, which assist the movement and stabilise the joints.
Is the Bent over Cable Rear Delt Fly good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Bent over Cable Rear Delt Fly with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Bent over Cable Rear Delt Fly?
If you cannot do the Bent over Cable Rear Delt Fly, try the Incline Bench Dumbbell Rear Delt Fly, the Incline Bench Rotating Grip Dumbbell Rear Delt Fly or the Seated Dumbbell Rear Delt Fly. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bent over Cable Rear Delt Fly, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.