Incline Rear Delt Fly - Back Supported (Cable)

Face the cable tower on an incline bench. Pull the handles back with straight arms. Focus on squeezing your shoulder blades together at the top.

Quick facts

Primary and secondary muscle groups targeted by this movement.

rear shoulders

upper back / rhomboids

What you need and how to position yourself before starting.

cableadjustable bench

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the cable machine to a low position and select an appropriate weight.
- Set the bench at an incline and sit on it facing the cable machine.
Step 2Grab the Handles
- Reach for the cable handles with both hands, using a neutral grip (palms facing each other).
- Sit back against the bench, ensuring your back is supported and your feet are flat on the ground.
Step 3Position Your Body
- Lean forward slightly, keeping your chest up and your shoulders back.
- Engage your core to maintain stability throughout the movement.
Step 4Pull the Cables
- With a slight bend in your elbows, pull the handles out to the sides, focusing on squeezing your shoulder blades together.
- Keep your arms at shoulder height and avoid using momentum.
Step 5Return to Starting Position
- Slowly return the handles to the starting position, maintaining control of the movement.
- Ensure that you do not let the weights touch the stack to keep tension on your muscles.
Step 6Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form throughout each rep.
Step 7Finish the Exercise
- After completing your reps, carefully release the handles and sit upright.
- Ensure to adjust the cable machine back to its original position if necessary.