Quick Answer
Rear Delt Fly is a beginner strength exercise that targets your shoulders. It uses a cable. Set pulleys high on cable crossover machine.
Video Tutorial
How to Perform the Rear Delt Fly
- 1
Set pulleys high on cable crossover machine.
- 2
Stand in center. Grab left handle with right hand, right handle with left hand.
- 3
Arms slightly bent, crossed in front at shoulder height.
- 4
Keep slight bend in elbows. Pull handles outward and backward in wide arc.
- 5
Focus on squeezing rear deltoids and upper back.
- 6
Pause briefly when arms are extended wide.
- 7
Slowly return to starting position with control.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Rear Delt Fly isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Rear Delt Fly work?
The Rear Delt Fly primarily works your shoulders. Secondary muscles include the traps.
What equipment do I need for the Rear Delt Fly?
The Rear Delt Fly needs a cable. You can perform it at home or at the gym as long as you have what's listed.
Is the Rear Delt Fly suitable for beginners?
Yes. The Rear Delt Fly is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Rear Delt Fly should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Rear Delt Fly every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.