Cable Seated Rear Delt Fly with Chest Support
Perform the cable seated rear delt fly with chest support to target your rear deltoids effectively. This exercise helps improve shoulder stability and posture.
- Adjust the cable machine to shoulder height and select an appropriate weight.
- Sit on the bench with your chest against the support pad and grasp the cable handles with both hands.
- With a slight bend in your elbows, pull the handles out to the sides until your arms are parallel to the ground.
- Slowly return to the starting position, maintaining control throughout the movement.
How to perform the Cable Seated Rear Delt Fly with Chest Support
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Seated Rear Delt Fly with Chest Support using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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