Type of exerciseIsolation

Muscles usedTraps, upper back


A good exercise to work the back of the shoulder.

The focus is on the posterior deltoid, your upper back and your traps are also engaged.

To develop your shoulders in a balanced way, we recommend that you vary your exercises with different working angles.

Read the following instructions to perform the standing cable rear delt fly

  • 1. Arrange two cables on a pulley machine for back-pulling. Grab them with the palms of your hands down and put your arms over your head by crossing the cables (see video).
  • 2. In standing position, with the feet at the pelvis width spacing or shoulders (as you feel), you have your knees with a very slight flexion, just like the elbows during exercise.
  • 3. The back is flat and your bust is gaited, contract your abs.
  • 4. Pull the cables out, keeping a slight bend in the elbows.
  • 5. Return to starting position by releasing the tension of the cables.
  • 6. Continue your series by repeating the movement.

Follow our tips, advice and techniques for better movement on the standing cable rear delt fly

  • 1. Place your hands on the cable and not on the metal clip.
  • 2. Look slightly upward to coordinate your elevation movement.
  • 3. Do not bend the pelvis or pelvis forward, your body stays still and only your arms move. Likewise, do not round the back.
  • 4. Do the exercise on a full amplitude, reach your maximum on the spacing of the cables according to your capacities. It is about shoulder height and aligned.
  • 5. Bring out the chest when pulling to give more mobility to the shoulders.
  • 6. Hold the contraction for one or two seconds and release.
  • 7. The starting position of the movement is above the level of the head.

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