Shoulders · Intermediate

Cable Rear Delt Fly

Rear Delts · also Upper Back

Equipment: Cable Station

How to do it

• Set pulleys at shoulder height; cross the cables, left hand takes right
• Stand tall, feet pressed into the floor, chest up
• Keep a soft elbow bend and shoulders down
• Open your arms out and back until they form a straight line
• Pause, then return slowly to the crossed start

Common mistake

✕ LEANING BACK TO PULL → ✓ STAY UPRIGHT, MOVE ONLY ARMS

Starting point: 3 sets × 12–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org.