Exercise guide
Cable Seated Rear Delt Fly With Chest Support
- Intermediate
- Isolation
- Rep-based
- Back
- Shoulders
This isolation exercise targets the posterior deltoids and middle trapezius by using an incline bench for stability, which eliminates momentum and ensures the rear delts perform the majority of the work.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Position an incline bench at a 45-60 degree angle facing away from a dual cable machine.
- Set the cable pulleys to shoulder height or slightly below.
- Sit facing the bench with your chest firmly pressed against the pad and feet planted for stability.
- Cross your arms to grab the opposite cable ends (left hand grabs right cable, right hand grabs left cable) using a neutral grip.
How to do it
- Start with your arms extended in front of you, slightly crossed, with a soft bend in the elbows.
- Exhale and pull your arms out and back in a wide horizontal arc until they are in line with your torso.
- Squeeze your shoulder blades together at the peak of the movement for a one-second pause.
- Inhale and slowly return the cables to the starting position, maintaining constant tension on the rear delts.
Form checklist
- Keep your chest glued to the bench throughout the entire set.
- Lead the movement with your elbows rather than pulling with your hands.
- Maintain a fixed, slight bend in the elbows to avoid triceps involvement.
- Keep your shoulders depressed; do not let them shrug up toward your ears.
Pro tips
- Think about 'pushing' the cables away from your body toward the side walls to maximize rear delt recruitment.
- Use a thumbless grip or hold the cable stoppers directly to reduce forearm and grip fatigue.
- Focus on the mind-muscle connection by imagining your shoulder blades moving toward each other only at the very end of the range.
Make it harder
- Incorporate a 3-second eccentric (lowering) phase to increase time under tension.
- Perform a 'double contraction' by adding a partial rep at the peak of each full repetition.
Frequently asked
- What muscles does the cable seated rear delt fly with chest support work?
- The cable seated rear delt fly with chest support primarily targets the deltoids, and also works the biceps and rhomboids as secondary muscles.
- What equipment do you need for the cable seated rear delt fly with chest support?
- The cable seated rear delt fly with chest support uses cable.
- Is the cable seated rear delt fly with chest support good for beginners?
- The cable seated rear delt fly with chest support is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.