Description
An exercise that targets the upper body muscles, particularly the rear delts, by pulling the cables in an incline cross motion.
How to Do Cable Incline Cross Rear Fly
- 1Setup
Position an adjustable incline bench between two low cable pulleys, perpendicular to the cables. Adjust the bench angle to approximately 45-60 degrees.
- 2Setup
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.
- 3
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.
- 4
Continue pulling until your arms are roughly parallel to the floor or slightly above, feeling a strong contraction in your rear delts.
- 5
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.
Variations
Cable Supine Reverse Fly
Strengthen your posterior deltoids and upper back with the Cable Supine Reverse Fly.
Cable One Arm Reverse Fly
Target your rear deltoids and improve shoulder stability with the Cable One Arm Reverse Fly.
Cable Incline Close Grip Shoulder Press with V-Bar
Build strong, sculpted shoulders with the Cable Incline Close Grip Shoulder Press.
Cable Incline Rear Delt Fly with Back Support
Target your rear deltoids with the cable incline rear delt fly, using back support for stability. Sculpt strong, balanced shoulders effectively.
Related Exercises
Cable Standing Rear Delt Horizontal Row (with rope)
Target and strengthen your rear deltoids with the Cable Standing Rear Delt Horizontal Row. This exercise builds shoulder stability and definition.
Cable Seated Rear Lateral Raise
Isolate your rear deltoids with the Cable Seated Rear Lateral Raise. This effective exercise builds shoulder width and definition while minimizing
Cable Seated Rear Delt Fly with Chest Support
Target your rear deltoids with this chest-supported cable fly. Isolate and strengthen your posterior shoulders for improved posture and balanced strength.
Cable twisting overhead press
Build strong, sculpted shoulders and a powerful, rotational core with the cable twisting overhead press.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Cable Incline Cross Rear Fly in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free