Cable Incline Cross Rear Fly exercise animation (Male)

Cable Incline Cross Rear Fly

Target muscle
Deltoid Posterior
Synergist muscles
Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Cable
Body part
Shoulders
Type
Strength

The cable incline cross rear fly is a shoulder isolation exercise that targets the rear (posterior) deltoid, with help from the rotator-cuff muscles (infraspinatus and teres minor) and the lower and middle traps. Lying chest-down on an incline bench and pulling two crossed cables apart keeps constant tension on the rear delts, making it a good accessory for balancing pressing-heavy training and improving posture.

How to do the Cable Incline Cross Rear Fly

  1. 1Set two opposing low cable pulleys with a single handle on each, and position an incline bench centered between them at roughly a 30–45° angle.
  2. 2Lie chest-down on the bench so your head clears the top, then reach down and across to grab the left handle with your right hand and the right handle with your left hand so the cables cross beneath you.
  3. 3Let your arms hang straight down with a slight bend in the elbows and your palms facing each other.
  4. 4Brace your core and pull your shoulder blades down and together to set your starting position.
  5. 5Raise both arms out to the sides in a wide arc until they are roughly level with your shoulders, leading with your elbows and squeezing your rear delts.
  6. 6Hold the top position briefly, keeping the elbow bend fixed throughout the movement.
  7. 7Lower the handles under control back to the start, resisting the pull of the cables without letting your shoulders round forward.
  8. 8Complete your reps, then return the handles to the pulleys one at a time.

Form tips

  • Lead the movement with your elbows and wrists rather than your hands to keep tension on the rear delts instead of recruiting the arms.
  • Keep a fixed, slight elbow bend the whole set so the work stays in the shoulders and you are not pressing the weight.
  • Pause and squeeze your shoulder blades together at the top of each rep for a stronger rear-delt contraction.
  • Use lighter weight than you think you need; the rear delts respond to controlled tension, not heavy loading.
  • Keep your neck relaxed and in line with your spine instead of craning your head up to see the handles.

Common mistakes

  • Using too much weight and swinging the handles up with momentum, which shifts the work off the rear delts and onto the lower back and traps.
  • Bending and straightening the elbows during the rep, which turns the fly into a pressing motion and reduces rear-delt tension.
  • Shrugging the shoulders toward the ears at the top, which lets the upper traps take over instead of the rear delts.
  • Letting the shoulders round forward at the bottom, which removes tension and puts the shoulder joint in a vulnerable position.
  • Raising the arms higher than shoulder level, which gives the traps the work and offers no extra benefit for the rear delts.

Frequently asked questions

What muscles does the cable incline cross rear fly work?

It primarily works the rear (posterior) deltoid, with the infraspinatus, teres minor, and the lower and middle fibers of the trapezius assisting as synergists.

Why cross the cables for this rear fly?

Crossing the cables changes the line of pull so resistance stays on the rear delts through a wider arc, keeping constant tension from the bottom of the rep all the way to the top.

Is the cable incline cross rear fly good for beginners?

Yes. The incline bench supports your torso and removes momentum, which makes it easier than standing rear flys to feel the rear delts and learn the movement with light weight.

How many sets and reps should I do?

Because the rear delts are a small muscle, treat this as an accessory: 3–4 sets of 12–20 controlled reps with a brief squeeze at the top works well.

What's a good alternative to the cable incline cross rear fly?

Try the seated incline rear delt fly with dumbbells or a face pull, both of which hit the same posterior deltoid and upper-back muscles with constant or controlled tension.

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