Cable Machine · Shoulders
Cable Rear Delt Flyes is the cable machine exercise for the shoulders in the GymStreak library: an isolation exercise, all intermediate level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The deltoid wraps over the top of the shoulder joint in three heads. The front (anterior) head lifts the arm forward, the side (lateral) head lifts it out to the side, and the rear (posterior) head pulls it backwards. Beneath the deltoid, the four rotator cuff muscles keep the ball of the upper arm centred in its socket during every pressing and pulling movement.
02
On a cable machine, set the pulley height so the cable pulls in the line the muscle works, step far enough away to keep tension at the start of each rep, and don't let the stack crash between reps. Cable machines give you smooth, adjustable resistance from almost any angle, which makes them ideal for isolation work on the chest, arms, shoulders and core.
03
A simple shoulder routine is one press (dumbbell, barbell or machine), one lateral raise and one rear-delt movement. Seated presses and machines give more support than standing barbell presses, which also challenge your core and balance.
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Free GymStreak calculators that go with shoulders training.
Guides from the GymStreak blog on this topic.
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