10 Best Cable Rear Delt Fly Alternatives for Rear Delt Strength

The Cable Rear Delt Fly is done standing with a cable machine. Ranked closest by our scoring: the Cable Standing Cross-over High Reverse Fly, the Cable Cross-over Revers Fly and the Bent Over Low-pulley Side Lateral.

The Cable Rear Delt Fly crosses two pulleys above your head and pulls your arms back and out to work your rear delts, and that high two-pulley setup strands people when the towers are busy or set wrong. The Cable Standing Cross-over High Reverse Fly keeps you standing between the same towers with D-handles at shoulder height, arms out to the sides, squeezing your shoulder blades together. The Band Pull Apart needs nothing but a band held in both hands.

Cable Rear Delt Fly

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Rear Delt Fly

The steps for the Cable Rear Delt Fly itself, so you can judge how close each substitute below really is.

Delts · Cable · Intermediate · Isolation

  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.

The 10 Best Cable Rear Delt Fly Alternatives

10 substitutes, ranked by how closely each one matches the Cable Rear Delt Fly on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Standing Cross-over High Reverse FlyPlay demonstration

    1. Cable Standing Cross-over High Reverse Fly

    99% match

    Delts · Intermediate · Isolation

    Pick this when you want an easier version that still works the delts.

    • Cable
    How to perform it
    1. Attach a D-handle to each side of a cable machine at shoulder height.
    2. Stand in the middle of the cable machine with your feet shoulder-width apart.
    3. Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
    4. Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
    5. Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
    6. Pause for a moment at the peak of the movement, then slowly return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: rear-delt fly, the same as the Cable Rear Delt Fly
    • Primary muscle: delts, the same as the Cable Rear Delt Fly
    • Equipment: a cable, the same as the Cable Rear Delt Fly
    • Body position: standing, the same as the Cable Rear Delt Fly
  3. Bent Over Low-pulley Side Lateral

    3. Bent Over Low-pulley Side Lateral

    89% match

    Delts · Intermediate · Isolation

    Pick this when you want to work the delts one side at a time.

    • Cable
    How to perform it
    1. Select a weight and hold the handle of the low pulley with your right hand.
    2. Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
    3. Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
    4. Slowly lower the weight back to the starting position as you breathe in.
    5. Repeat for the recommended amount of repetitions and repeat the movement with the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Cable Rear Delt Fly
    • Equipment: a cable, the same as the Cable Rear Delt Fly
    • Body position: standing, the same as the Cable Rear Delt Fly
  6. Barbell Rear Delt RaisePlay demonstration

    6. Barbell Rear Delt Raise

    85% match

    Delts · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it still works the delts.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.
    4. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Rear Delt Fly
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Rear Delt Fly
  7. Sled Reverse Flye

    7. Sled Reverse Flye

    85% match

    Delts · Intermediate · Isolation

    A straight swap when you want to keep working the delts.

    • Other
    How to perform it
    1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
    2. Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting position.
    3. Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation. Your palms should be facing forward as you do this.
    4. Return to the starting position, taking a couple steps back to take the slack out of the line.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: rear-delt fly, the same as the Cable Rear Delt Fly
    • Primary muscle: delts, the same as the Cable Rear Delt Fly
    • Body position: standing, the same as the Cable Rear Delt Fly

Why You Might Need a Cable Rear Delt Fly Alternative

The Cable Rear Delt Fly needs two pulleys set above head height, and that specific setup is what makes it hard to replace on the spot: both cables are taken, your gym runs one tower, or you train at home with a band and a barbell instead. Several swaps keep you on a cable station and change the pulley height, stance or bench; bands, a barbell and a sled cover the rest. The Cable Cross-over Revers Fly uses the low pulleys, with you leaning forward at the waist and sweeping the handles back and upward.

How to Choose the Right Cable Rear Delt Fly Substitute

If the crossover machine is free, use the Cable Standing Cross-over High Reverse Fly and set the handles at shoulder height instead of overhead, the nearest setup change from the Cable Rear Delt Fly. When only one low pulley is open, the Bent Over Low-pulley Side Lateral works one arm at a time: bend until your torso is nearly parallel to the floor and raise the handle out to the side. Away from cables, the Band Reverse Fly anchors a band at chest height, while the Band Pull Apart needs no anchor at all. If you own a barbell, the Barbell Rear Delt Raise has you hinge forward and raise the bar with straight arms.

Cable Rear Delt Fly FAQ

Can I do the Cable Rear Delt Fly at home?

Not on the cable itself, but the Band Pull Apart pulls your arms out to the sides with just a band held in both hands, no anchor needed. The Band Reverse Fly ties the band to a stationary object at chest height, and the Barbell Rear Delt Raise loads a barbell while you hinge forward at the hips.

Which alternative uses the same cable equipment as the Cable Rear Delt Fly?

The Cable Standing Cross-over High Reverse Fly sets both handles at shoulder height while you stand in the middle of the machine, while the Cable Cross-over Revers Fly runs from the low pulleys leaning forward at the waist and sweeping the handles back and up; both keep you on the crossover machine.

Is there a seated or lying cable option?

The Cable Seated Rear Lateral Raise has you sit on a bench facing the cable machine and raise straight arms out to the sides. The Cable Supine Reverse Fly puts you face down on a flat bench with a low pulley, raising your arms until they are parallel to the floor.

Which swap brings the upper back in with the rear delts?

The Cable Standing Rear Delt Row (With Rope) is a rowing swap: you hold the attachment palms facing each other, step back for tension and pull the cable toward your body while squeezing your shoulder blades, so it is not a strict fly.

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