How to do the Cable Rear Delt Fly

Steps

1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
4. Pause at the end of the motion before returning the handles to the start position.

Tracking it in OneRep

Add the cable rear delt fly to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.