Standing Suspended Rear Delt Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Suspended Rear Delt Fly using a cable machine is an isolation exercise designed to target the rear deltoids while secondarily working the traps and upper back. Standing upright, you pull the cable handles outward and backward in a wide arc, emphasizing scapular movement and rear shoulder activation. The constant tension provided by the cables enhances muscular engagement throughout the movement. This exercise is ideal for improving shoulder symmetry, posture, and upper-back definition.
How to Perform
Set the cable pulleys at or above shoulder height and attach single handles.
Grab the left handle with your right hand and the right handle with your left hand (crossed).
Stand upright with a slight bend in your knees, arms crossed in front of you.
Engage your core and pull the handles outward and back in a reverse fly motion.
Keep a slight bend in your elbows and avoid shrugging your shoulders.
Pause and squeeze your shoulder blades together at the end of the motion.
Slowly return to the starting position under control.
Repeat for the desired reps, maintaining form throughout.
Breathe out during the pull and inhale on the return.
Finish by returning handles safely to start position.
★ 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
Use light to moderate weight to avoid swinging.
Keep elbows slightly bent throughout the movement.
Do not allow cables to snap back – control the return.
Avoid leaning too far forward or backward.
Focus on squeezing rear delts and shoulder blades.
Keep shoulders down to avoid trap dominance.
Maintain tension in the cables throughout the set.
Perform the movement slowly and deliberately.
Avoid rotating the torso – keep your chest square.
Ensure consistent form on both arms.
How Not to Perform
Don’t let your torso twist or rotate.
Don’t use heavy weight that compromises form.
Don’t let the cables jerk you back to start.
Don’t lock your elbows; keep them soft.
Don’t shrug your shoulders; avoid overusing traps.
Don’t rush – control both directions of the movement.
Don’t lean excessively backward to gain leverage.
Don’t neglect core engagement – stay braced.
Don’t allow hands to move too far behind your back.
Don’t hold your breath – breathe rhythmically.
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.
