← Back to library
Last updated February 2, 2026
Media unavailable
shoulders
Rear Delt Fly - Chest Supported (Cable: Seated)
Sit facing the machine. Pull the handles apart with straight arms until your hands are in line with your shoulders. Focus on the back of your shoulders.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
rear shoulders
Secondary
upper back / rhomboids
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cablebench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
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 the appropriate weight.
- Sit on the bench with your chest against it, ensuring your feet are flat on the ground.
- Step 2Grab the Handles
- Reach for the cable handles with both hands, using a neutral grip (palms facing each other).
- Ensure your arms are fully extended and your shoulders are relaxed.
- Step 3Position Your Body
- Keep your chest pressed against the bench, and your head in a neutral position.
- Engage your core to stabilize your body throughout the movement.
- Step 4Pull the Handles
- Pull the handles out to the sides in a wide arc, focusing on squeezing your shoulder blades together.
- Keep a slight bend in your elbows and avoid using momentum to lift the weights.
- Step 5Return to Start
- Slowly return the handles to the starting position, maintaining control and tension in your rear deltoids.
- Ensure that your arms are fully extended without locking your elbows.
- Step 6Repeat
- Repeat the pulling and returning motion for the desired number of repetitions, focusing on form and control.
- Step 7Finish the Exercise
- After completing your reps, carefully release the handles and sit up straight.
- Make sure to adjust the weights back to the starting position for safety.