10 Best Cable Rear Delt Fly Alternatives for Home Gyms
If you can’t do the Cable Rear Delt Fly, use exercises that still drive horizontal abduction and posterior deltoid activation. Try bent-over dumbbell reverse flies, face pulls, or band pull-aparts. Cue: hinge at the hips, keep a neutral spine, and lift elbows to shoulder height while squeezing the rear delts.
Original Exercise: Cable Rear Delt Fly
How to Perform Cable Rear Delt Fly
- Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- 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.
- Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
- Pause at the end of the motion before returning the handles to the start position.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Cable Rear Delt Fly Alternatives
1. Face Pull
94.2% MatchHow to perform this exercise
- Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
2. Cable Kneeling Rear Delt Row (with Rope) (male)
86.4% MatchHow to perform this exercise
- Attach a rope handle to a low cable pulley and kneel down facing the machine.
- Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
- Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
- Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
- Slowly release the tension and return to the starting position.
3. Band Pull Apart
84.7% MatchHow to perform this exercise
- Begin with your arms extended straight out in front of you, holding the band with both hands.
- Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
- Pause as you complete the movement, returning to the starting position under control.
4. Cable Standing Cross-over High Reverse Fly
84.4% MatchHow to perform this exercise
- Attach a D-handle to each side of a cable machine at shoulder height.
- Stand in the middle of the cable machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
- Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
- Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
5. Cable Rope Rear-Delt Rows
83.7% MatchHow to perform this exercise
- Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
- Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
- Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
- Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
- Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
6. Cable Cross-over Revers Fly
79.7% MatchHow to perform this exercise
- Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
- Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
- Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
- With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion.
- Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
7. Cable Standing Rear Delt Row (with Rope)
79.4% MatchHow to perform this exercise
- Stand facing a cable machine with your feet shoulder-width apart.
- Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
- Keep your back straight and your core engaged.
- Pull the cable towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
8. Cable Rear Delt Row (with Rope)
74.4% MatchHow to perform this exercise
- Attach a rope handle to a low pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope handle with an overhand grip, palms facing each other.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
9. Cable Rear Delt Row (stirrups)
70.4% MatchHow to perform this exercise
- Attach a stirrup handle to a low cable pulley and stand facing the machine.
- Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade.
- Pause for a moment at the top of the movement, squeezing your shoulder blade.
10. Cable Upper Row
69.2% MatchHow to perform this exercise
- Attach a straight bar to a cable machine at chest height.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight and your core engaged.
- Pull the bar towards your upper chest, squeezing your shoulder blades together.
Why You Might Need a Cable Rear Delt Fly Alternative
You might substitute the Cable Rear Delt Fly because you lack cable equipment, experience shoulder pain with the cable path, or want more variety for hypertrophy. Rehab limitations often require lower load or different angles to avoid impingement; for example, face pulls let you externally rotate the shoulder and emphasize the posterior deltoid while offloading the joint. Athletes may choose bands or dumbbells to alter tension curves or improve scapular control. Cue for alternatives: keep scapula retracted and lead with the elbows to maximize posterior delt activation.
How to Choose the Right Substitute
Select a substitute based on equipment, required isolation, and pain response. If you want strict isolation, use reverse pec-deck or bent-over dumbbell flies; cue: slight elbow bend and slow 2-0-2 tempo to increase time under tension. For limited gear, bands and prone T-raises deliver similar horizontal abduction and scapular retraction. If you have impingement, pick exercises that allow external rotation (face pulls) and reduce overhead elevation. Prioritize an exercise that keeps tension on the posterior deltoid through the movement and lets you progressively overload.
Frequently Asked Questions
What muscles does Cable Rear Delt Fly work?
The Cable Rear Delt Fly primarily targets the posterior (rear) deltoid and secondarily recruits the rhomboids and mid-trapezius for scapular retraction. It emphasizes horizontal abduction of the shoulder; cue: keep a slight bend in the elbows and squeeze your shoulder blades together at peak contraction.
What is the best bodyweight alternative to Cable Rear Delt Fly?
A prone T-raise on the floor or an elevated bench is a solid bodyweight option—lie face down and lift arms to a T with thumbs up to bias the posterior delts. Cue: lead with the elbows, hold 1–2 seconds at the top to increase posterior delt activation and avoid neck extension.
Can I build muscle without doing Cable Rear Delt Fly?
Yes; build your rear delts with other movements like bent-over dumbbell reverse flies, face pulls, and band pull-aparts while applying progressive overload. Cue: progress by increasing sets, using slower eccentrics (3-0-2 tempo), or adding resistance to maintain tension on the posterior deltoid.
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