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.

IntermediateShoulders Cable

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Seated Rear Delt Fly with Chest Support

Compound

Cable Standing Rear Delt Row (with rope)

Shoulders · Deltoid Posterior · Cable

Intermediate

Compound

Cable Rear Delt Row (with rope)

Shoulders · Deltoid Posterior · Cable

Intermediate

Isolation

Cable Incline Rear Delt Fly with Back Support

Shoulders · Cable

Intermediate

Isolation

Rear Delt Fly with Bed Sheet

Shoulders · Deltoid Posterior · Body weight

Intermediate

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.

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How to do Cable Seated Rear Delt Fly with Chest Support

01
Setup
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.
02
Setup
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.
03
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.
04
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.
05
Continue pulling until your arms are roughly in line with your shoulders, maintaining the slight elbow bend.
06
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.

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Questions

What muscles does Cable Seated Rear Delt Fly with Chest Support work?

Cable Seated Rear Delt Fly with Chest Support primarily targets Deltoid Posterior. Secondary muscles include Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.

Is Cable Seated Rear Delt Fly with Chest Support good for beginners?

Cable Seated Rear Delt Fly with Chest Support 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 Seated Rear Delt Fly with Chest Support?

You need Cable to perform Cable Seated Rear Delt Fly with Chest Support. 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 Seated Rear Delt Fly with Chest Support?

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.

What are common mistakes when doing Cable Seated Rear Delt Fly with Chest Support?

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.