Cable Rear Delt Fly
This variation uses a cable apparatus to provide resistance. You can perform this variation standing or bent over with one or two cables at a time.
For standing cable rear delt flyes, stand with one cable to each side at about chest high. Grab the cable to your right with your left hand. And the cable on your left with your right hand so that your arms are crossed in front of you.
Now perform the movement in a slow controlled fashion as described above.
Alternatively, you can perform this exercise bent over with the cables adjusted close to the floor. Or one arm at a time in order to better concentrate.
Pros: Fairly even resistance through the full range of motion, multiple angles are possible
Cons: Requires a cable apparatus, requires more experience/coordination
Bent Over Rear Delt Fly
Bent over rear delt flyes can also be performed with dumbbells. To start the exercise. bend over so your torso is 5-45o to the floor with the weight at arm’s length.
Hold the dumbbells such that your thumbs point down towards the floor. Like you’re pouring out a pitcher of water.
Then perform the movement in a slow controlled fashion as described above.
You can perform this variation standing or seated. When seated, some of the strain is taken off your lower back and body momentum is reduced.
Pros: No gym or special machines required, multiple positions/angles are possible
Cons: Requires more experience/coordination, harder to isolate rear delt, possible to use momentum