High Cable Rear Delt Fly: Muscle Worked & Alternate

The High cable rear delt fly, also known as the standing cable rear delt fly, is an exercise that increases deltoid muscle definition and strength. Standing Cable Rear delt fly exercise targets your upper back muscles and shoulder muscles, particularly the posterior deltoids, or rear deltoids, on the backside of your shoulders.

This rear shoulder exercise help you to hone in on the small muscles of the rear delt by using a full range of motion that will explore the growth of your shoulder muscles.

High Cable Rear Delt Fly

If you’re looking for a way to get more creative with your Rear delt cable workout, why not try High Cable Rear Delt Fly?

Your arms should move directly back (and downward slightly) almost parallel to the floor to target the posterior deltoid.

If the hands are raised through a higher arc to a point above shoulder level, the trapezius, and lateral deltoid make a bigger contribution to the movement.

High Cable Rear Delt Fly

Muscles Worked During Cable Rear Delt Fly

Primary: Posterior deltoid.

Secondary: Lateral deltoid, trapezius, rhomboids, Infraspinatus, teres minor, teres major.

Execution Technique

  1. Stand in the center of a cable crossover apparatus.
  2. Start with hands crossed in front of you at shoulder height, with the left high cable in your right hand and the right in your left hand.
  3. Using your rear delts, pull your elbows out and back as far as possible, then slowly return to the starting position.
  4. Repeat the desired number of reps and sets.

Tips

  • The posterior deltoid is best targeted with your torso upright, not leaning too far forward or back.
  • Keep a controlled motion and avoid jerky movements.

High Cable Rear Delt Fly Variations

One Arm High Cable Rear Delt Fly

The One Arm High Cable Rear Delt Fly is an exercise that builds muscle and strength in both the triceps and rear deltoids. Now, this is a very unconventional movement, but that doesn’t diminish its effectiveness. It’s kind of like two exercises in one which targets two different muscles.

One Arm High Cable Rear Delt Fly

Execution Technique

  1. Attach a rope to a shoulder height cable pulley. Then, stand, so the left side of your body is facing the cable pulley and grab the rope with your right hand.
  2. Now, take one step to the right, so there’s tension in the cable. Then, pull your elbow back and away from the pulley, so it’s facing in the opposite direction.
  3. Now, extend your forearm to the right, so your arm is straight while contracting your Tricep. Exhale during this portion of the exercise.
  4. Slowly bring your forearm back and allow your arm to return back to the starting position. Inhale during this portion of the exercise.
  5. Repeat for the desired number of reps.

Tips

  • It’s best to use light to moderate weights for this exercise to minimize joint stress and to maintain good form.
  • Keep your body still. Only your arm should move.
  • Keep your upper arm horizontal. If your elbow drops, your latissimus dorsi will get involved.

Best Alternate of High Cable Rear Delt fly

Working your delts can be done by a variety of exercises; we are going to mention a very popular alternative exercise – that you can do alongside, or instead of the regular high cable rear delt fly.

1. Standing Dumbbell Rear Delt Fly

The bent-over dumbbell reverse fly, is the best alternative of high cable rear delt fly. It is a great exercise to assist you in building a rear delt and upper back.

Strengthening the rear delts by using the bent over rear delt fly can lead to improved posture and a greater level of strength on other lifts.

Dumbbell Rear Delt Fly

2. Machine Rear Delt Fly

Machine Rear Deltoid Fly is an excellent exercise for the rear deltoid. It provides a uniform resistance throughout the range of motion.

This machine also offers several technical adjustments to grip. Trajectory and range of motion to help isolate the posterior deltoid.

reverse pec deck fly

3. Face Pull

Face pull is a cable machine exercise that primarily targets the rear deltoid and to a lesser degree also targets the biceps, triceps, and traps.

This exercise prevents muscular imbalance and builds overall shoulder strength. Must try it as an alternate of high cable rear delt fly.

Face Pull

Takeways

Now that you know a few variations for your High cable rear delts fly, hit the gym and try each one to get the full effect. Don’t limit yourself to variations on this exercise, also try some other alternate of this.

Seek new and interesting ways to perform all your staple movements so that you never get stuck waiting at the gym, never grow bored, and always keep growing.

Know More About Rear Delt Training

12 Best Rear Delt Exercises for Mass and Strength

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