Modified Pullback DB Reverse Fly
Standing cable reverse fly for rear delt development
ShouldersIntermediateStrengthFly
At a glance
| Muscles worked | Primary: Rear delts |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Stand facing high cables
- Step 2: Grip handles with arms crossed
- Step 3: Pull arms back and out
- Step 4: Squeeze rear delts
- Step 5: Return controlled
Equipment
- Cable machine optional
Coaching tips
Benefits
Standing cable reverse fly for rear delt development
Common mistakes
Using momentum or shrugging
Make it harder
Slight forward lean
Make it easier
Bent-over dumbbell version
Breathing
Exhale pulling back, inhale returning
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.