Cable Incline Cross Rear Fly
Sculpt and strengthen your posterior deltoids with the Cable Incline Cross Rear Fly.
- Movement
- Isolation
- Force
- Pull
- Per set
- 45s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Cable Incline Cross Rear Fly
Cable Supine Reverse Fly
Shoulders · Deltoid Posterior · Cable
Cable One Arm Reverse Fly
Shoulders · Cable
Cable Incline Close Grip Shoulder Press with V-Bar
Shoulders · Cable
Cable Incline Rear Delt Fly with Back Support
Shoulders · Cable
Description
An exercise that targets the upper body muscles, particularly the rear delts, by pulling the cables in an incline cross motion.
Save Cable Incline Cross Rear Fly to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Cable Incline Cross Rear Fly
- 01Setup
Position an adjustable incline bench between two low cable pulleys, perpendicular to the cables. Adjust the bench angle to approximately 45-60 degrees.
- 02Setup
Lie prone (face down) on the incline bench, ensuring your chest is fully supported and your head is slightly off the top. Reach across your body to grasp the opposite cable handle with an overhand grip.
- 03
With a slight, fixed bend in your elbows, initiate the movement by pulling the cable handles upwards and outwards in an arc. Focus on engaging your posterior deltoids as you exhale.
- 04
Continue pulling until your arms are roughly parallel to the floor or slightly above, feeling a strong contraction in your rear delts.
- 05
Slowly and with control, reverse the movement, allowing the cables to return to the starting position while resisting the pull and maintaining tension in your shoulders. Inhale during this eccentric phase.
Tips
- Maintain a consistent, slight bend in your elbows throughout the entire movement to keep tension focused on the rear deltoids and minimize triceps involvement.
- Actively think about squeezing your rear deltoids to initiate and complete the pull, rather than just relying on arm strength to move the weight.
- Focus on retracting your shoulder blades slightly at the peak of the movement to fully engage the posterior deltoids and upper back musculature.
- Emphasize the slow, controlled return phase of the movement to maximize time under tension and enhance muscle growth in the rear deltoids.
Common mistakes
- Using too much weight often leads to relying on momentum or engaging larger back muscles; reduce the weight to allow for strict form and a strong rear delt contraction.
- Straightening your elbows too much during the pull shifts focus away from the rear delts; keep a slight, consistent bend in your elbows throughout the entire range of motion.
- Shrugging your shoulders during the pull engages the trapezius muscles excessively; keep your shoulders depressed and away from your ears, focusing the movement solely in the posterior deltoids.
In the Ellim app, Cable Incline Cross Rear Fly unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train cable incline cross rear fly?
Get Ellim — FreeQuestions
What muscles does Cable Incline Cross Rear Fly work?
Cable Incline Cross Rear Fly primarily targets Deltoid Posterior. Secondary muscles include Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Cable Incline Cross Rear Fly good for beginners?
Cable Incline Cross Rear Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Incline Cross Rear Fly?
You need Cable to perform Cable Incline Cross Rear Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Incline Cross Rear Fly?
Maintain a consistent, slight bend in your elbows throughout the entire movement to keep tension focused on the rear deltoids and minimize triceps involvement. Actively think about squeezing your rear deltoids to initiate and complete the pull, rather than just relying on arm strength to move the weight. Focus on retracting your shoulder blades slightly at the peak of the movement to fully engage the posterior deltoids and upper back musculature. Emphasize the slow, controlled return phase of the movement to maximize time under tension and enhance muscle growth in the rear deltoids.
What are common mistakes when doing Cable Incline Cross Rear Fly?
Using too much weight often leads to relying on momentum or engaging larger back muscles; reduce the weight to allow for strict form and a strong rear delt contraction. Straightening your elbows too much during the pull shifts focus away from the rear delts; keep a slight, consistent bend in your elbows throughout the entire range of motion. Shrugging your shoulders during the pull engages the trapezius muscles excessively; keep your shoulders depressed and away from your ears, focusing the movement solely in the posterior deltoids.
Related exercises
Cable Standing Rear Delt Horizontal Row (with rope)
Shoulders · Deltoid Posterior · Cable
Cable Seated Rear Lateral Raise
Shoulders · Deltoid Posterior · Cable
Cable Seated Rear Delt Fly with Chest Support
Shoulders · Deltoid Posterior · Cable
Cable twisting overhead press
Shoulders · Deltoid Anterior · Cable
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Cable Incline Cross Rear Fly.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store