Performing cable rear delt exercises is essential for a strong upper body and well-rounded muscle development. The cable machine keeps your posterior shoulder muscles under constant tension, encouraging them to grow. This can also promote better shoulder stability leading to faster recovery after shoulder injuries.
Whether you are a bodybuilder, an athlete, or want some rear delt exercise ideas, read along! This blog will guide you through seven of the best ones, like the standing cable rear delt fly and more. We will provide expert tips and a sample training plan with detailed sets and reps.
7 Rear Delt Cable Exercises
Below we will detail the following seven cable rear delt exercises:
- Standing Cable Rear Delt Fly.
- Cable Face Pull.
- Cable Crossover Reverse Fly.
- Seated Wide-Grip Cable Row.
- Cable Seated Row.
- Seated Single-Arm Cable Row.
- Standing Cable Lat Pulldown.
These will target your posterior shoulders and back, helping them to grow.
7 Cable Rear Delt Exercises
Below are seven rear delt cable exercises that effectively target and strengthen your posterior shoulders.
Standing Cable Rear Delt Fly
The standing cable rear delt fly primarily targets the posterior delts. The rhomboids and traps, along with the lats, support the movement to a lesser degree. The cable provides constant tension on these smaller muscles, which is why it’s more difficult to lift a very heavy load with it.
Regularly engaging in this exercise can improve your overall upper body strength, definition, and shoulder function. It builds a more injury-resistant shoulder by improving shoulder stability. The deltoid, including the rear delts, contributes 50% to external rotation strength at a 90-degree arm angle.
How To Do
- Set the cable slightly above your head height.
- Grab the left cable with your right hand and the right cable with your left hand, crossing them over.
- Stand in the middle of the cable machine and take a big step back.
- Cross your hands in front of your face.
- Inhale as you pull the cables apart until your hands align with your shoulders.
- Exhale as you slowly return to the starting position.
- Repeat for the desired reps.
Tips
- Maintain a secure grip on the cables.
- Keep your elbows soft throughout the movement.
- Retract the shoulder blades and avoid rounding of the back and shoulders.
- Focus on squeezing your posterior shoulders, and perform a flying motion while maintaining a consistent elbow angle.
- Control the movement and avoid swinging.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–4 | 1–5 (Explosive) |
Cable Face Pull
The cable face pull is a beginner-friendly exercise. It works the back of the shoulder while also targeting the traps and rhomboids. The rotator cuff muscles are active, too, to stabilize the shoulders.
Strengthening these muscles can reduce pain in the shoulders and back. Around 76.2% of individuals experience right and left shoulder pain due to poor posture. Incorporating face pulls into your routine can build stable shoulders and improve overall shoulder function.
How To Do
- Attach the rope to the cable machine.
- Choose an appropriate weight and stand facing the column bar.
- Grab the rope with both hands, palms facing each other.
- Step back and extend the arms in front of you at shoulder level.
- Breathe in and pull the rope towards your face while keeping your elbows higher than your wrists.
- Pull until your hands reach your ears.
- Pause at full pull for a few seconds.
- Breathe out as you return to the starting position.
- Repeat.
Tips
- Stand tall with your knees slightly bent.
- Keep your core braced and your spine neutral.
- Lead the movement by pulling your elbows back and out to the sides while squeezing your shoulder blades together.
- Avoid shrugging your shoulders; relax your neck.
- Keep your upper arm shoulder height.
- Use a weight that allows you to maintain proper form.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–4 | 1–5 (Explosive) |
Cable Crossover Reverse Fly
For balanced muscle development, it’s important to train the rear deltoid with exercises like the cable crossover reverse fly. This can prevent muscle imbalances leading to shoulder impingement or microtrauma to muscle and shoulder tendon.
The crossover reverse fly exercise effectively targets the rear delts and your back muscles, trapezius, and rhomboid. The rotator cuff muscles, like the infraspinatus and teres minor, are involved too. Strengthening these provides stability to the shoulder joint.
How To Do
- Set the cable pulley to a low setting.
- Attach a single handle to each pulley.
- Stand in the middle of the cable machine.
- Grab the left pulley with your right hand and the right pulley with your left hand.
- Take a big step back and hinge at the hips so your torso is parallel to the ground.
- Cross the cables in front of you.
- Extend your arms in front of your chest with the elbows slightly bent.
- Inhale as you pull your arms back to shoulder height with a flying motion.
- Pause on top.
- Exhale as you return to the starting position and bring your arms down towards the floor.
- Repeat for the desired number of reps.
Tips
- Maintain a straight back and braced core, avoiding rounding.
- Hinge at the hip so your torso is parallel to the ground; do not squat!
- Pause briefly at the top position, squeezing your shoulder blades together.
- Engage the rear delts and upper back muscles as you pull.
- Keep your elbows soft.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–4 | 1–5 (Explosive) |
Seated Wide-Grip Cable Row
The seated wide-grip cable row exercise can be done with various handle attachments. Each grip variation targets different parts of your back.
In the seated wide-grip cable row, you target the upper back and posterior shoulders more. That’s because your elbows are positioned outside your body.
Adding this exercise after your barbell rows and other back exercises can build extra strength and thickness in your back. Training the rear shoulders also promotes a more neutral and balanced posture, preventing rounding.
How To Do
- Attach a wide-grip handle or a long bar to the cable row machine.
- Sit on the seat with your feet placed on the platform.
- Grab the bar with an overhand grip wider than shoulder-width apart.
- Extend your legs and your arms, and sit up straight.
- Inhale and pull the bar towards your lower chest by driving your elbows slightly behind you.
- Pause as the bar touches your torso.
- Exhale as you extend your arms and return to the starting position.
- Repeat for the desired reps and set.
Tips
- Choose a weight that allows you to maintain good form.
- Keep your knees soft.
- Sit with your chest lifted and back slightly arched. Keep your core braced.
- Avoid pulling with your torso. Instead, focus on squeezing your shoulder blades as you pull the bar.
- Make sure your elbows are moving back behind you.
- Avoid leaning too far forward or backward.
- Control the lowering phase of the movement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–4 | 1–5 (Explosive) |
Cable Seated Row
This cable seated row variation typically uses a narrow grip with a V-handle attachment and palms facing each other. It focuses more on the rear delts, rhomboid, middle back, latissimus dorsi, and biceps. Therefore, this variation is better to build more mid-back and arm strength.
Training the back and rear shoulders helps balance the focus on the chest and front shoulder muscles. This can reduce tightness in the chest muscles, strengthen the lats, and prevent rounding of the shoulders. Ultimately, this can lead to a more balanced physique.
How To Do
- Attach a V-handle to the cable row machine.
- Sit upright on the bench with your feet on the footrest.
- Grip the handle with your palms facing each other.
- Keep your arms and legs extended.
- Inhale and pull the handle towards your torso by driving your elbows back, keeping it close to your sides.
- Pause on top as you squeeze the shoulder blades together.
- Exhale and extend your arms, returning to the starting position.
- Repeat for the desired reps and sets
Tips
- Engage your core to support your lower back.
- Avoid rounding of the shoulders.
- Avoid pulling with the wrist at the end of the movement. Instead, retract your shoulder blades, pulling them with your back.
- Pull the handles until they touch your torso.
- Keep your knees soft throughout the exercise.
- Avoid using momentum, and control the movement throughout the exercise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–4 | 1–5 (Explosive) |
Seated Single-Arm Cable Row
The seated single-arm cable row is a strength exercise. Similarly to the double-arm variation, it targets the rear delts and upper back muscles along with the biceps.
Performing single-arm rows can improve strength in each limb individually, leading to better overall athletic performance. Focusing on one side at a time can also help identify and correct imbalances, reducing the risk of injury.
Additionally, single-arm cable rows require more core stability. That’s because your body needs to resist rotation during the movement. They are the perfect exercise for athletes, bodybuilders, and beginners alike.
How To Do
- Attach a single handle to the cable machine.
- Sit on the bench with your feet on the platform and knees slightly bent.
- Grab the cable handle with one hand, palm facing in.
- Inhale as you pull the handle towards your waist by pulling the shoulder back.
- Pause as the handle reaches your torso.
- Exhale and return to the start.
- Repeat for the desired sets and reps and switch the handle to the other hand.
Tips
- Sit upright with your back neutral and abs tightened.
- Rest your free hand on your thigh or bench for stability.
- Pull the shoulder back and slightly down as you pull the handle to your torso.
- Keep your elbow close to your body as you row, and your forearm alignes with the cable.
- Avoid letting the weight pull you forward, control the movement as you return to the start.
- Use a weight that allows you to perform the exercise with the correct technique.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–4 | 1–5 (Explosive) |
Standing Cable Lat Pulldown
The standing cable lat pulldown primarily targets the latissimus dorsi, with some help from the rear deltoids, upper back, and biceps. Unlike the traditional seated version, it allows for greater freedom of movement. As it is performed standing, it requires more core stabilization and lower-body control.
This full-body engagement strengthens the muscles that maintain posture and stability, which are essential for balance.
How To Do
- Set the cable machine pulley at a high position.
- Attach a straight bar to it.
- Stand with your feet shoulder-width apart, facing the column bar.
- Grip the bar with both hands, palms facing down, and take a big step back from the pulley.
- Keep your back straight and lead slightly forward by hinging at your hips.
- Inhale and pull the bar down to your chest by bending the elbows.
- Exhale and slowly return to the starting position.
- Repeat for the desired sets and reps.
Tips
- Keep your knees soft throughout the exercise.
- Keep your back neutral, your chest tall, and your abdomen braced.
- Pull the shoulder blades down and back as you pull the handle down.
- Keep your elbows pointed down, bringing them down by your side.
- The bar should move in a straight path.
- Pull until the bar reaches the top of your chest, just below the chin.
- Avoid bending the wrist. Keep it straight at all times.
- Avoid swinging the weight, and control the movement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–4 | 1–5 (Explosive) |
Best Rear Delt Exercises Cable Routine
The above-mentioned rear delt exercises can fit into your workout routine in various ways.
Cable rear delt exercises can follow barbell military presses or lateral raises on a day dedicated to a shoulder workout. This will ensure you hit each part of the deltoid (lateral, anterior, and posterior).
On a full-body workout day, you can structure it at the end of your routine. Perform it after barbell squats, chest, and leg presses. You can use the cable machine or switch things up by performing rear delt dumbbell exercises.
They can be an excellent progression to some rear delt bodyweight exercises. When bodyweight exercises are no longer challenging, weighted rear delt exercises can be handy. By gradually increasing or adding weight, you are forcing your muscles to adapt and grow stronger.
If you want to focus specifically on your rear delts and upper back, dedicate an entire session to them. Here is a simple example!
Exercise | Sets x Reps |
|---|---|
| Seated Wide-Grip Cable Row | 4 x 8 |
| Standing Cable Rear Delt Fly | 3 x 15 |
| Cable Face Pull | 3 x 15 |
| Cable Crossover Reverse Fly | 3 x 15 |
| Cable Seated Row | 4 x 8 |
| Seated Single-Arm Cable Row | 3 x 15 |
| Standing Cable Lat Pulldown | 4 x 8 |
Anatomy Of The Rear Delt
The deltoid is a triangular muscle that sits on top of your shoulders. It’s divided into three parts: the anterior, middle, and posterior deltoid. These give your shoulders their rounded contour. All heads of the deltoid work together to lift the arm front, side, and backward. However, each part has its own important role.
The posterior deltoid starts at the back of the shoulder blade and the collarbone. It attaches to your upper arm bone.
The rear deltoid moves your arms backward, such as when you perform a seated row. It also assists in moving your arms out to the side and back, like during the reverse fly exercise. Additionally, it rotates the arms out, which is essential for any overhead or reaching movements.
Posterior Deltoid
Muscles located at the back of your shoulder. Helps with posture.
Benefits Of Rear Delt Cable Exercises
Improves Muscle Imbalance
Muscle imbalances can occur due to strength and size differences between muscle groups. This can happen from repetitive movements, overtraining, poor posture, or an unbalanced training routine.
It’s easy to focus on our favorite chest workouts, neglecting other muscle groups. Yet, a balanced fitness program is key!
Incorporating rear delt cable exercises alongside other upper-body moves, like chest presses, ensures all muscles get equal attention! This prevents imbalances and reduces the risks of injuries.
Supports Posture
Rear delt exercises like seated rows, face pulls, and standing rear delt flies can improve posture. These exercises target the posterior deltoids, rhomboids, and trapezius muscles, which are crucial for maintaining upright and balanced posture.
Strengthening the rear shoulders and upper back improves shoulder stability and a rounded shoulder posture.
Builds Strength
The cable provides continuous, steady resistance throughout the entire range of motion of rear delt exercises. Force is consistently applied in the direction of the cable, keeping the posterior shoulder and back muscles engaged from start to finish.
This increased time under tension maximizes muscle activation leading to more strength and muscle mass.
Safety Tips
Firstly, you should always warm up before starting any exercise. This can include a short five-minute walk on the treadmill and dynamic stretches, like arm circles. This can greatly improve your muscles’ oxygen consumption.
Pay attention to any pain or discomfort during these cable exercises. Listen to your body and stop if you experience any sharp pain. You can adjust your technique, grip width, and weight to suit your fitness level.
If you have high blood pressure, avoid holding your breath during lifting, as this can increase it. Let your breathing flow! This will not only improve the stability of your core but also keep your blood pressure within a safe range.
Conclusion
Cable rear delt exercises can help you achieve a well-rounded workout. They can improve your upper body strength, shoulder stability, and posture. This can positively impact your sports performance and daily activities.
Dedicate an entire session to these seven rear delt cable exercises. Let us know how you’ve got on!
Frequently Asked Questions
To train the rear delts with cable, perform exercises like standing cable rear delt fly or cable crossover. Focus on controlled movement and proper form.
Set the cable attachment slightly above your head height. This angle will effectively target your posterior deltoid.
Multi-joint exercises, like the overhead press, often neglect the rear delts. As they are less frequently activated, they may be harder to grow. As a smaller muscle, they should be targeted with exercises that pull the arms backward.
For rear delt flys, a neutral grip (palms facing each other) is often considered best. This reduces strain on the shoulders while effectively targeting the posterior deltoid.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Alexandra Kovacsova, BSc Fitness Expert & Sports Rehab Specialist
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