Rear Delt Cable Shoulder Exercises
Finally, we have cable shoulder exercises for hitting the rear delts. These include reverse flies and high pulling/rowing movements.
10. Single Cable Rear Delt Fly
The cable machine is a great way to perform a standing rear delt fly with one arm at a time. Start by setting the pulley at about shoulder height. Then grab the cable or single-hand attachment by reaching across your body.
Now pull your arm back across your body while keeping your elbow relatively straight. Repeat this motion for the desired number of reps.
11. Cable Crossover Rear Delt Fly
Another way to do the cable rear delt fly involves two cables. First, set the pulleys at just above head level. Then, reach across your body to grab the cable on the opposite side of each hand.
Next, perform the rear delt fly movement by pulling the cables down and back at about a 45-degree angle to target the rear delts.
12. Cable Upright Row
The cable upright row is another solid rear delt exercise. Again, you can use a bar, dual handle, or rope attachment for this variation.
One benefit of upright rows with the cable is taking a step or two back from the low pulley. This stance makes the exercise like a hybrid between an upright row and a face pull.