Seated Cable Rear Delt Fly
In SetGrip: Cable Rear Delt Fly (Seated)
- Secondary muscles
- Traps, Rhomboids
- Body part
- Shoulders
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Cables keep the rear delts loaded through the entire arc, including the crossed-arm start position where dumbbells provide nothing, and sitting down anchors your torso against the pull of the stacks. Setup takes longer than grabbing two dumbbells, so save it for days when rear delts are a priority rather than an afterthought.
How to do the Seated Cable Rear Delt Fly
- Sit on a bench facing the cable machine with your feet flat on the ground.
- Grasp the cable handles with an overhand grip and extend your arms straight in front of you.
- Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Secondary
- Traps — The upper traps will take over if you shrug, so a slight downward pull of the shoulders keeps them out of it.
- Rhomboids
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
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 | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Seated Cable Rear Delt Fly work?
The Seated Cable Rear Delt Fly primarily works the delts. It also involves the traps and rhomboids, which assist the movement and stabilise the joints.
Is the Seated Cable Rear Delt Fly good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Seated 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 Seated Cable Rear Delt Fly?
If you cannot do the Seated Cable Rear Delt Fly, try the Dumbbell Rear Delt Fly, the Incline Bench Dumbbell Rear Delt Fly or the Prone Bench 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 Seated 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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