Standing Crossed-Cable Rear Delt Fly 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Crossed-Cable Rear Delt Fly is an isolation exercise that primarily targets the rear deltoids (shoulders), while also engaging the traps and upper back as secondary muscles. Performed using a cable machine, this exercise involves crossing the cables in front of the body and pulling them outward with extended arms, effectively isolating the rear delts and helping improve shoulder stability, posture, and upper back strength. It is ideal for those seeking to develop the posterior shoulder muscles and enhance overall shoulder health.
How to Perform
Set the cable machine: Attach single handle grips to the high pulleys on both sides of the cable machine. Set the pulleys slightly above shoulder height.
Stand in the center of the machine: Take a step forward and stand upright in the middle of the cable station, facing the machine. Reach across your body to grab the left handle with your right hand and the right handle with your left hand, creating a crossed position.
Position your body: Stand with your feet shoulder-width apart and maintain a slight bend in your knees. Keep your torso upright and your core engaged for balance and stability.
Set your arms and grip: Extend your arms in front of you at shoulder level with a slight bend in your elbows. Your palms should face downward or slightly inward, depending on your comfort and grip.
Start the movement: With controlled motion, pull both handles outward and slightly back in a wide arc, focusing on moving through your shoulders, not your arms. Squeeze your shoulder blades together at the peak of the movement.
Focus on the rear delts: As you pull, concentrate on contracting your rear deltoids. Avoid shrugging your shoulders to prevent over-engaging the traps.
Pause at the peak: Hold the end position for a brief moment to maximize rear delt engagement while keeping tension in the cables.
Return with control: Slowly return your arms to the starting crossed position in a controlled manner, resisting the pull of the cables to maintain tension on the muscles.
Repeat for reps: Perform the desired number of repetitions, maintaining good posture, a neutral spine, and controlled movement throughout the set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on controlled, deliberate movements to avoid using momentum.
Keep your chest open and shoulders back to activate the rear delts effectively.
Ensure a slight bend in the elbows to reduce stress on the joints.
Don’t overextend your arms; keep the movement within a comfortable range.
Keep the core tight to stabilize your body and prevent swaying during the exercise.
Focus on squeezing your shoulder blades together at the top of the movement.
Avoid using too heavy a weight to maintain proper form and reduce the risk of injury.
Perform the movement slowly and with a steady tempo to maximize muscle activation.
Ensure the cables are set at shoulder height for optimal rear delt engagement.
Engage the traps and upper back as secondary muscles for improved posture and strength.
How Not to Perform
Don’t use too much weight – Using heavy weights can lead to improper form, excessive swinging, and loss of focus on the rear delts.
Avoid jerking or using momentum – Do not rely on momentum to complete the movement. Keep the motion slow and controlled to target the muscle effectively.
Don’t let your torso lean forward – Keep your chest up and your back neutral. Leaning forward can strain your lower back and take the focus off the rear delts.
Don’t overextend your arms – Avoid pulling your arms too far back as it can lead to shoulder strain. Maintain a comfortable range of motion.
Don’t keep your arms too straight – A slight bend in the elbows is necessary to avoid strain on the elbow joints and to maintain proper shoulder engagement.
Don’t neglect your core – Failing to engage your core can result in an unstable base, causing you to sway or lean, which reduces the effectiveness of the exercise.
Don’t let your hands cross too far in front – Keep the cables at shoulder height and avoid bringing your hands too far across your body, which could decrease rear delt activation.
Avoid using the traps too much – Focus on the rear delts rather than the upper traps by avoiding shrugging your shoulders during the exercise.
Don’t rush the movement – Perform the exercise with a slow and steady pace to ensure you're maximizing time under tension and muscle activation.
Don’t let your wrists bend excessively – Keep your wrists neutral to avoid unnecessary strain and maintain better control over the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
