Cable Incline Rear Delt Fly with Back Support exercise animation (Männlich)

Cable Incline Rear Delt Fly with Back Support

Zielmuskel
—
Equipment
Cable
Körperregion
Shoulders
Typ
Strength

The cable incline rear delt fly with back support is a chest-supported shoulder isolation exercise that targets the posterior deltoids, with help from the rhomboids and the mid and lower trapezius. Lying face-down on an incline bench with two low-pulley handles, the chest support removes momentum so you can train the rear delts with constant cable tension through a full arc.

Cable Incline Rear Delt Fly with Back Support: So führst du sie aus

  1. 1Set an incline bench to roughly 30–45° and stand a low pulley on each side, loaded light, with a single handle attached to each.
  2. 2Cross the cables so your right hand takes the left handle and your left hand takes the right handle, then lie chest-down on the bench with your feet braced.
  3. 3Let your arms hang straight down under your shoulders, palms facing each other, with a slight, fixed bend in your elbows.
  4. 4Brace your core and pull your shoulder blades down and together to set a stable starting position.
  5. 5Lead with your elbows and sweep both handles out and back in a wide arc until your arms are roughly in line with your shoulders.
  6. 6Squeeze your rear delts at the top, keeping the elbow bend constant and your wrists neutral.
  7. 7Lower the handles back down under control along the same arc, resisting the cable until your arms hang straight again.
  8. 8Complete your reps, then return the handles to the pulleys one at a time.

Technik-Tipps

  • Lead the movement with your elbows, not your hands, so the work stays in the rear delts instead of the arms.
  • Keep the slight elbow bend fixed throughout — opening and closing the elbow turns the fly into a partial press.
  • Use a lighter load than you expect; the chest support strips out momentum, so the rear delts do all the work.
  • Pause briefly at the top and focus on pulling the handles apart rather than just lifting them up.

Häufige Fehler

  • Shrugging the shoulders up toward the ears, which shifts the load onto the upper traps and away from the rear delts.
  • Swinging or using momentum to throw the handles back, which is hard to do with chest support but cheats tension when the load is too heavy.
  • Bending and straightening the elbows during the rep, turning the isolation fly into a rowing or pressing motion.
  • Pulling the elbows too far behind the body, which over-recruits the mid-back and can strain the shoulder joint.

Häufig gestellte Fragen

What muscles does the cable incline rear delt fly with back support work?

It primarily targets the posterior (rear) deltoids, with the rhomboids and the mid and lower trapezius assisting as you pull your shoulder blades together.

Why use a cable instead of dumbbells for the rear delt fly?

Cables keep constant tension on the rear delts through the whole range of motion, including at the bottom where dumbbells lose resistance to gravity.

What angle should the bench be set to?

Around 30–45° works well. A higher angle keeps your arms hanging freely so the rear delts move through a full arc with the chest fully supported.

How many sets and reps should I do?

As an isolation move, aim for 3–4 sets of 12–20 reps with a light to moderate load, prioritizing a controlled squeeze over heavy weight.

Is this exercise good for beginners?

Yes. The chest support fixes your torso and removes momentum, making it one of the easier and safer ways for beginners to learn to feel their rear delts.

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