How to perform the High Cable Rear Delt Fly
- 1Stand in the center of a cable machine with the pulleys set above shoulder height, grab the left handle with your right hand and the right handle with your left hand, and step back until there is light tension on the cables with your arms raised in front of you. Soften your knees, keep your chest up, and gently brace your abs.
- 2Open your arms out and slightly back in a wide arc, focusing on pulling with the back of your shoulders until your hands are roughly in line with your shoulders, then pause for a second. Breathe out as you open, then breathe in as you slowly return the cables to the start without letting the weight slam down.
Coach tips
- Lead with your elbows, not your hands, so you really feel the back of your shoulders and upper back doing the work.
- Keep your torso still and avoid leaning or twisting, letting only your arms move.
- Choose a light to moderate weight you can control smoothly instead of jerking the cables to move heavier weight.
Train shoulders smarter
One rep, one set. Hypro turns the High Cable Rear Delt Fly into measurable progress, week after week.
The right weight, every set
Hypro suggests your next High Cable Rear Delt Fly weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much shoulders you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The High Cable Rear Delt Fly fits right into proven hypertrophy and strength templates.
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