In this article, we'll show you the best rear delt cable exercises in your home gym or local commercial facility. Following this guide, you can develop rounder and fuller shoulders that’ll make heads turn!
Best Rear Delt Cable Exercises
Here are the top rear delt cable exercises that you can do to improve your shoulder strength and aesthetics.
Standing Cable Rear Delt Fly
This is one of the most popular and effective rear delt cable exercises. It works the rear delts in isolation without involving much of the traps or other back muscles. It also lets you adjust the pull angle by changing the cable machine’s pulley height.
To perform this exercise:
- Position both cables just above your head and select an appropriate amount of weight.
- You can attach D-handles to the cables or use the ball ends.
- Stand in the middle of the pulleys with a shoulder-width stance, then take 2 steps back so that the cables are slightly behind you.
- Grab the left cable with your right hand and the right cable with your left hand, crossing them in front of your chest.
- Keep your arms slightly bent and your chest up.
- Pull the cables apart until your arms are parallel to the floor, squeezing your rear delts at the end of the movement.
- Slowly return to the starting position and repeat.
Cable Face Pull
This great rear delt cable exercise also works your upper back muscles, such as the rhomboids and traps. It helps improve your posture, shoulder mobility, and scapular stability. It also strengthens your rotator cuff muscles, which are important for preventing shoulder injuries.
To perform this exercise:
- Set up a cable pulley at chest height and attach a rope handle.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grab the tricep rope extension with both hands, palms facing each other.
- Step back until there is tension on the cable and extend your arms before you.
- Pull the rope towards your face, keeping your elbows high and wide.
- As you pull, rotate your wrists outward so that your palms face away at the end of the movement.
- Squeeze your rear delts and upper back muscles for a second, then slowly return to the starting position and repeat.
Single-Arm Bent-Over Cable Rear Delt Fly
This variation of the standing cable rear delt fly allows you to work each rear delt individually. It also increases the range of motion and the peak contraction of the rear delt. It's a good exercise if you have any strength imbalances or weaknesses in your rear delts.
To perform this exercise:
- Set up a cable pulley at shoulder height and attach a D-handle.
- Stand next to the cable machine with your feet staggered, your left foot in front of your right foot.
- Grab the adjustable handle with your right hand and bend forward at your hips until your torso is almost parallel to the floor.
- Keep your back straight, your chest up, and your left hand on your left thigh for support.
- Extend your right arm in front of you, slightly across your body, with a slight bend in your elbow.
- Pull the cable out to your side until your arm aligns with your shoulder, squeezing your rear delt at the end of the movement.
- Slowly return to the starting position and repeat.
- Switch sides and repeat with your left arm.
Cable Wide-Grip Row
This compound exercise works not only your rear delts but also your lats, biceps, and forearms. It helps improve your pulling strength and power and enhances your shoulder width and back thickness. It's a good exercise to do if you want to build overall upper body mass and strength.
To perform this exercise:
- Set up a cable pulley at chest height and attach a wide-grip bar.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grab the revolving lat bar with an overhand grip, wider than shoulder-width apart. Alternatively, use a pro-style lat bar with a neutral grip.
- Step back until there is tension on the cable and lean slightly forward at your hips.
- Keep your arms straight and your chest up.
- Pull the bar towards your upper chest, keeping your elbows high and wide.
- Squeeze your rear delts and lats for a second, then slowly return to the starting position and repeat.
Final Thoughts
Rear delt cable exercises are a great way to target the posterior deltoids, often neglected in many shoulder workouts. These exercises can help you improve your posture, prevent shoulder injuries, and enhance your overall upper body strength and aesthetics. Try them out, and let us know what you think!
