Description
An isolation exercise that targets the rear deltoids, with the chest supported on a pad. The exercise is performed by holding the cable handles in each hand, pulling the cables out to the sides and squeezing the shoulder blades together.
How to Do Cable Seated Rear Delt Fly with Chest Support
- 1Setup
Adjust the bench or pad height so your chest is firmly supported and the cable pulleys are set at shoulder height or slightly below when seated.
- 2Setup
Sit facing the cable machine, grasp the opposite handles (right hand holds left cable, left hand holds right cable) with a neutral grip, and keep a slight bend in your elbows.
- 3
Lean forward slightly into the chest pad, engaging your core, and let the cables cross in front of your body, feeling a stretch in your rear deltoids.
- 4
Initiate the movement by pulling the handles out and back in an arc, focusing on squeezing your shoulder blades together and contracting your rear deltoids.
- 5
Continue pulling until your arms are roughly in line with your shoulders, maintaining the slight elbow bend.
- 6
Slowly and with control, return the handles to the starting position, allowing your rear deltoids to stretch again before the next repetition.
Tips
- Focus on initiating the movement from your rear deltoids, not your biceps or triceps, to maximize target muscle engagement.
- Maintain a slight, consistent bend in your elbows throughout the entire movement to protect your joints and keep tension on the rear delts.
- Visualize pulling your elbows back and wide, rather than just pulling your hands, to better activate the posterior deltoids.
- Control both the concentric (pulling) and eccentric (returning) phases of the movement to fully challenge the muscle and prevent momentum from taking over.
Common Mistakes
- ×Using excessive momentum by swinging the weight reduces rear delt activation; instead, use a controlled, deliberate motion through the full range of motion.
- ×Rounding the upper back or shrugging the shoulders shifts tension away from the rear delts; maintain an upright posture with shoulders down and back against the pad.
- ×Extending the elbows too much or locking them out can strain the elbow joint; keep a soft, consistent bend in your elbows throughout the exercise.
Variations
Cable Standing Rear Delt Row (with rope)
A strength exercise that targets the rear deltoids. The individual pulls a rope towards their chest while keeping their torso stable.
Cable Rear Delt Row (with rope)
Strengthen your rear deltoids with the Cable Rear Delt Row. Using a rope on a cable machine, this exercise isolates the posterior shoulders for improved
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.
Rear Delt Fly with Bed Sheet
Strengthen your rear deltoids and improve shoulder stability with the Rear Delt Fly using a bed sheet.
Related Exercises
Cable Supine Reverse Fly
Strengthen your posterior deltoids and upper back with the Cable Supine Reverse Fly.
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 Incline Cross Rear Fly
Sculpt and strengthen your posterior deltoids with the Cable Incline Cross Rear Fly.
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.
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