Step by step
- Set both pulleys at shoulder height and grab the left cable with your right hand and the right cable with your left.
- Stand in the middle with your arms crossed in front of your chest, elbows slightly bent.
- Open your arms back until they're in line with your shoulders.
- Return slowly to crossed arms.
Tip: You can do it without handles, holding the cable stoppers directly.
Common mistakes
If you mostly feel your back, stop a little earlier: the work belongs to your rear delts.
It's a small muscle: use light weight and lots of reps.
Keep your shoulders down.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How many reps?
Between 12 and 20 usually works best for rear delts.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add cable rear delt fly to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.