The 6 Best Cable Rear Delt Exercises (2023)

The rear delts are a key muscle group that surrounds the shoulders. While most people emphasize training and developing the front and side delts, they often miss out on the rear delt.

Increasing the size and shape of your rear delts will help you achieve rounder and fuller shoulders. Developing the rear delts will give you the 3D appearance that’s often seen in top-level physique competitors.

Although the rear delts are involved in several back exercises, if rear delt growth is your goal, then specifically training the rear delts is necessary.

The problem with most rear delt isolation exercises is that if you use free weights, there are various points during the movement where there’s little to no tension placed on the rear delt. Also, if you go too heavy, the traps take over the movement.

The best way to get around those two issues is to use the cable machine instead of free weights, which is why we recommended it as one of the best gym machines for the back.

But which cable exercises are the most effective for developing your back muscles?

In this article, we are going to cover the top 6 cable rear delt exercises, so you don’t have to waste your time doing ineffective exercises.

Keep reading to find out which exercises made our list!

Don’t have a cable machine? Check out our list of the best dumbbell rear delt exercises.

The Best Cable Rear Delt Exercises

1. Standing Cable Rear Delt Fly
2. Cable Face Pull
3. Single-Arm Bent-Over Cable Rear Delt Fly
4. Cable Wide-Grip Row
5. Cable Cross Body Bent-Over Lateral Raise
6. Cable External Rotation

Here’s our definitive list of the best cable rear delt exercises based on efficiency, safety, and effectiveness!

Standing Cable Rear Delt Fly

Benefits of the standing cable rear delt fly

Many rear delt exercises are performed in a bent-over position, which places more strain on the lower back. If you have any lower back issues or simply want to reduce the amount of stress placed on the lower back, the standing cable rear delt fly is a great option. Not to mention, unlike free weights, the cables place constant tension upon the rear delts.

When performing this exercise, maintain a slight bend in the elbow to minimize tricep involvement. Avoid excessively squeezing your shoulder blades together because the traps will take over the movement.

When doing this exercise, focus on separating your hands as far as possible. Working with lighter weight and higher reps increases your mind-muscle connection to the rear delts. Additionally, using a cable stack that has the pulleys closer together is ideal.

How to perform the standing cable rear delt fly

1. Position both cables just above your head and select an appropriate amount of weight. You can either attach D-handles to both sides or just directly grab onto the cable.
2. Stand in the middle of the pulleys with a shoulder-width stance, then take 2 steps back so that the cables are slightly in front of you.
3. Extend your arms and lift them up to shoulder height. Grab the right cable with your left hand and the left cable with your right hand. The cables and your hands should cross in front of you.
4. Keep a slight bend in your elbow, brace your core, take a deep breath, and look straight ahead.
5. Begin pulling the cables apart by horizontally abducting your arms using your rear delts.
6. Once you feel a strong contraction in your rear delts, pause for 1-2 seconds, then slowly bring the cables back to the starting position.
7. Repeat for the desired number of repetitions.

In the video below, IFBB Pro bodybuilder Hunter Labrada demonstrates how to correctly perform the standing rear delt fly!

How To - Standing Cable Rear Delt Fly - Hunter Labrada

Cable Face Pull

Benefits of the cable face pull

The cable face pull is one of the few compound movements that target the rear delts fairly well. Not only do they help strengthen the rear delts, but they improve shoulder mobility and stability. They can be used for hypertrophy or as a warm-up before doing other lifts such as snatch, clean and jerk, shoulder press, and/or bench press.

Like other compound exercises, you will be able to move a lot more weight with a cable face pull than with an isolation exercise, such as a rear delt fly. The cable face pull works your rear delts, middle traps, rhomboids, biceps, and teres minor/major.

To fully engage the rear delts, it’s important to slightly externally rotate your shoulders at the top of the rep. It may take some time to get this movement down, but soon enough, you will start to notice a massive difference in the size of your rear delts.

This exercise is traditionally done with a rope attachment; however, you can use other equipment such as a straight bar or EZ-bar. It’s a good idea to use a few different attachments and experiment with different grips to see what feels best to you.

How to perform the cable face pull

1. Set a cable to the highest position, attach a rope to it, and select an appropriate amount of weight.
2. Facing the cable, grab the rope with both hands using a pronated grip (palms facing down).
3. Take 1-2 steps back and assume a split stance. There should be some tension on the cable with your arms fully extended and your shoulders slightly pronated. This is the starting position.
4. Take a deep breath, brace your core, and begin to pull the cable to your forehead by flexing your elbows and slightly retracting your shoulders.
5. Externally rotate your shoulders at the top of the rep until your forearms and upper arms form a 90-degree angle.
6. Hold for 1-2 seconds, then exhale while slowly returning back to the starting position by extending your arms.
7. Repeat for the desired number of repetitions.

Watch the video below from Scott Herman Fitness to see how to do the cable face pull!

How To: Face Pull

Single-Arm Bent-Over Cable Rear Delt Fly

Benefits of the single-arm bent-over cable rear delt fly

The single-arm bent-over cable rear delt fly has a similar movement pattern to the standing cable rear delt fly. However, the bent-over position allows for greater engagement of the lower back, core, glutes, and hamstrings. Performing this exercise helps to address muscular imbalances. 

If you have one rear delt that’s more developed and/or stronger than the other, this exercise will help correct it. It’s important to start with your weaker side, then do the same amount of reps on your stronger side.

How to perform the single-arm bent-over cable rear delt fly

1. Move the cable pulley to the lowest position, attach a D-handle to it, and select an appropriate amount of weight.
2. Stand with a shoulder-width stance facing perpendicular to the cable pulley.
3. Push your hips back, brace your core and lean forward until your torso is at a 45-degree angle.
4. Grab the cable with the hand that’s farthest away using a neutral grip. There should be a slight bend in your elbow throughout the entire movement. The other hand can be used for support.
5. Take a deep breath, then begin the movement by pulling the cable across your body and to the opposite side.
6. Once your arm is parallel to the floor, pause for 1-2 seconds, then slowly lower your arm back to the starting position.
7. Repeat for the desired number of repetitions and do the same thing with the opposite arm.

Check out this video from My PT Hub to see how to perform the single-arm bent-over cable rear delt fly with proper form!

Bent Over Single Arm Low Cable Rear Delt Flyes

Cable Wide-Grip Row

Benefits of the cable wide-grip row

The rear delt is active in most cable back exercises; however, there are ways to target the rear delt more or less depending on your elbow positioning. Using a wider grip and keeping your elbows slightly flared out (between a 45-degree and 90-degree angle) engages more of the rear delt and less of the lats.

The cable wide-grip row is a great exercise for overall upper back development. It engages the rear delts, middle traps, rhomboids, teres minor, and teres major in addition to the biceps and forearms. Similar to other compound movements, the cable wide-grip row allows you to apply more load to the working muscles, so it’s a great mass-builder.

How to perform the cable wide-grip row

1. Attach a lat-pulldown bar to a cable seated row or to the lowest position on a cable pulley.
2. Sit down on the bench or floor and place your feet on the platform or against the cable tower for support.
3. Lean forward, extend your arms, and grab the bar with a slightly wider than  shoulder-width pronated grip (palms facing down).
4. Keep your arms straight, lean back until your torso is perpendicular to the floor, and brace your core. There should be some tension on the cable. This is the starting position.
5. Inhale, then pull the bar towards your lower chest by retracting your shoulders and bending your elbows while leaning back slightly. Keep your elbows tucked between a 45-degree and 90-degree angle.
6. At the top of the repetition, pause for 1-2 seconds, then exhale while lowering the bar back to the starting position by extending your arms.
7. Repeat for the desired number of repetitions.

The CEO of Kaged Muscle, Kris Gethin, demonstrates how to get the most out of wide-grip seated cable rows in the video below!

Wide Grip Cable Row | How To Perform Them Correctly

Cable Cross Body Bent-Over Lateral Raise

Benefits of the cable cross body bent-over lateral raise

The cable cross body bent-over lateral raise is one of the most popular cable isolation exercises for the rear delt. It’s very similar to the single-arm bent-over cable rear delt fly, except that you are training both arms at the same time.

This exercise is great for isolating the rear delt. It’s important to keep a slight bend in your elbows to limit tricep involvement and not pull your shoulders back too far to limit trap involvement. If you have no lower back issues, definitely try out this exercise if you need to develop your rear delts!

How to perform the cable cross body bent-over lateral raise

1. Set two cable pulleys to the lowest position and attach a D-handle to each one.
2. Stand in the middle of the cable stack with a shoulder width-stance.
3. Push your hips back, brace your core, and lean forward until your torso is at a 45-degree angle or parallel to the floor.
4. Grab the right handle with your left hand and the left handle with your right hand using a neutral grip. Your arms should be perpendicular to the floor and cross in front of you. Keep a slight bend in your elbows throughout the entire movement. This is the starting position.
5. Inhale, then begin the movement by pulling your arms back and out to the side. Focus on pulling the handles as far apart as possible.
6. Once your arms are parallel to the floor, pause for 1-2 seconds before exhaling and returning to the starting position.
7. Repeat for the desired number of repetitions.

In the video below, Jared Feather from Renaissance Periodization demonstrates how to do the cable cross body bent-over lateral raise!

Cable Cross Body Bent Lateral Raise

Cable External Rotation

Benefits of cable external rotation

This exercise may not be a mass builder, but it’s excellent for improving shoulder health, mobility, and stability. One of the primary actions of the rear delt is the external rotation of the shoulder. Furthermore, cables are arguably the best piece of equipment you can use to perform the movement because they provide constant tension.

If you’ve ever had a shoulder injury, more often than not, external and internal rotation exercises have been a part of your rehabilitation program. These two movements help strengthen the rotator cuff muscles, which are commonly injured since they primarily stabilize the shoulder. 

Having stronger rotator cuff muscles will reduce your risk of injury, so don’t skip out on this exercise! Since this is more of a corrective exercise, it’s a good idea to keep the weight lighter and do higher reps.

How to perform cable external rotation

1. Position the cable pulley to elbow height, attach a D-handle to it, and select an appropriate amount of weight.
2. Stand perpendicular to the cable stack with a shoulder-width stance. Grab the handle with the arm that’s furthest away.
3. Bend your arm so that your elbow is at a 90-degree angle and lock it into the side of your torso. Allow your forearm to go across your stomach. There should be some tension on the cable. This is the starting position.
4. Inhale, then initiate the movement by externally rotating your shoulder to pull the cable away from your torso. Keep your elbow locked into your side the entire time.
5. Once you reach the end of your ability to externally rotate, pause for 1-2 seconds.
6. Return to the starting position by internally rotating your shoulder.
7. Repeat for the desired number of repetitions.

To see how to perform cable external rotation correctly, check out the video below!

CABLE EXTERNAL ROTATION: Standing Cable Shoulder External Rot. How To - shoulder stability exercise

Cable-Only Rear Delt Workout Program

Here’s an example of a rear delt workout routine that only uses cable exercises. The number of sets, recommended intensity, and progression scheme are based on this spreadsheet and Renaissance Periodization’s Rear Delt Size Training Tips.

• Week 1 – 12 sets
  • Day 1 – Standing Cable Rear Delt Fly – 2 sets x 12 reps @ 60%, Cable Face Pull: 2 sets x 10 reps @ 70%
  • Day 4 – Wide-Grip Cable Row – 2 sets x 8 reps x @ 75%, Single-Arm Bent-Over Rear Delt Fly – 2 sets x 10 reps @ 70% 
  • Day 6 – Cable Cross Body Bent-Over Lateral Raises: 2 sets x 12 reps @ 60%, Cable External Rotation: 2 sets x 15 reps @ 50%
• Week 2 – 14 sets
  • Day 1 – Standing Cable Rear Delt Fly – 3 sets x 12 reps @ 60%, Cable Face Pull: 2 sets x 10 reps @ 70%
  • Day 4 – Wide-Grip Cable Row – 3 sets x 8 reps x @ 75%, Single-Arm Bent-Over Rear Delt Fly – 2 sets x 10 reps @ 70% 
  • Day 6 – Cable Cross Body Bent-Over Lateral Raises: 2 sets x 12 reps @ 60%, Cable External Rotation: 2 sets x 15 reps @ 50%
• Week 3 – 16 sets
  • Day 1 – Standing Cable Rear Delt Fly – 3 sets x 12 reps @ 60%, Cable Face Pull: 3 sets x 10 reps @ 70%
  • Day 4 – Wide-Grip Cable Row – 3 sets x 8 reps x @ 75%, Single-Arm Bent-Over Rear Delt Fly – 2 sets x 10 reps @ 70% 
  • Day 6 – Cable Cross Body Bent-Over Lateral Raises: 3 sets x 12 reps @ 60%, Cable External Rotation: 2 sets x 15 reps @ 50%
• Week 4 – 18 sets
  • Day 1 – Standing Cable Rear Delt Fly – 3 sets x 12 reps @ 60%, Cable Face Pull: 3 sets x 10 reps @ 70%
  • Day 4 – Wide-Grip Cable Row – 3 sets x 8 reps x @ 75%, Single-Arm Bent-Over Rear Delt Fly – 3 sets x 10 reps @ 70% 
  • Day 6 – Cable Cross Body Bent-Over Lateral Raises: 3 sets x 12 reps @ 60%, Cable External Rotation: 3 sets x 15 reps @ 50%
• Week 5 – 8 sets (Deload)
  • Day 1 – Standing Cable Rear Delt Fly – 2 sets x 12 reps @ 60%, Cable Face Pull: 1 set x 10 reps @ 70%
  • Day 4 – Wide-Grip Cable Row – 1 set x 8 reps x @ 75%, Single-Arm Bent-Over Rear Delt Fly – 1 set x 10 reps @ 70% 
  • Day 6 – Cable Cross Body Bent-Over Lateral Raises: 2 sets x 12 reps @ 60%, Cable External Rotation: 1 set x 15 reps @ 50%

Rear Delt Anatomy

The deltoid muscle is a triangular-shaped muscle that’s located on top of the shoulder, also known as the glenohumeral joint. The deltoid is divided into three different areas, including the rear (posterior) delt, front (anterior) delt, and side (lateral) delt.

As their names suggest, the anterior delt is located on the front of the shoulder, the lateral delt covers the side of the shoulder, and the rear delt covers the back of the shoulder.

Each area of the delt performs different actions because of where the muscle fibers attach their line of pull. For example, the rear delt’s primary actions are horizontal abduction, external rotation, and extension of the shoulder. Whereas the side delt is primarily responsible for shoulder abduction and the front delt performs shoulder flexion and horizontal adduction.

Doing a shoulder press, which is a combination of shoulder flexion and abduction, doesn’t engage the rear delt whatsoever. In order to target the rear delt, you must do exercises that involve horizontal abduction, extension, and/or external rotation. 

To see where each deltoid is located and how they function, check out the video below!

Deltoid Muscle: Origin, Insertion & Action - Human Anatomy | Kenhub

Frequently Asked Questions

Final Thoughts

The rear delts are one of the most underdeveloped muscles for the majority of people. In contrast, the front delts are one of the most overdeveloped muscles for the majority of people. This muscular imbalance oftentimes leads to poor movement patterns, shoulder pain, and even injuries.

Doing back exercises alone is not enough to optimize rear delt hypertrophy. Not only will doing rear delt isolation exercises improve the overall look of your delts, but it will also help correct your posture, improve shoulder health, and enhance shoulder mobility. Using cables as opposed to free weights is ideal for the rear delts due to the versatility they offer and the constant tension they place on the muscle.

Next time you’re considering doing rear delt exercises, try out some of the ones we’ve covered above! 

Other Muscle Groups Exercises

If you enjoyed this post, check out our other collections of the best exercises for each muscle group below.

References

1. Israetel, Mike. Feb. 2021. “Rear Delt Size Training Tips.” Renaissance Periodization. https://rpstrength.com/expert-advice/rear-delt-size-training-tips

About Heather Jacques

Heather Jacques is a former collegiate athlete that graduated from Grand Valley State University with a Bachelor of Science in Athletic Training. Along with writing content for Lift Vault, Heather works for one of the fastest growing sports nutrition companies, Axe & Sledge Supplements, as their product specialist. Heather is an avid lifter, snowboarder, and outdoor enthusiast. She was born in Colorado, raised in northern Michigan, and currently resides in Pennsylvania. Heather's primary goal is to help others achieve their health and fitness goals through education, motivation, and inspiration.