A rear-delt fly performed chest-supported on a bench using cables to target the posterior deltoids and upper back.
- +Strong rear-delt isolation
- +Chest support minimizes momentum
- –Easy to overuse the traps
- –Excessive range can stress the shoulders
This exercise targets:
Shoulders
Rear Delts
Rotator Cuff
Side Delts
Upper Back
Traps
Lats
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set an incline bench between two low cable pulleys
- Attach single handles and set a light weight
- Lie face-down with your chest supported on the bench
- Grab the opposite cable handle with each hand, arms hanging down
- Keep a soft bend in your elbows and keep your neck relaxed
- Raise your arms out and back in a wide arc
- Squeeze your rear shoulders and upper back at the top
- Lower slowly with control; avoid swinging or shrugging
