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 Elevator, the Bodyweight Standing Close-grip Row and the Bodyweight Standing Row.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Rear Delt Fly

Cable Rear Delt Fly
Primary muscle
Delts
Equipment
Cable
Difficulty
Intermediate
Type
Isolation
How to perform Cable Rear Delt Fly
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. ElevatorPlay demonstration

    1. Elevator

    49% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Rear Delt Fly
    • Balance: harder to stay steady on than the Cable Rear Delt Fly
  2. Bodyweight Standing Close-grip RowPlay demonstration

    2. Bodyweight Standing Close-grip Row

    48% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the lats rather than the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Rear Delt Fly
    • Balance: harder to stay steady on than the Cable Rear Delt Fly
  3. Bodyweight Standing RowPlay demonstration

    3. Bodyweight Standing Row

    48% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Rear Delt Fly
    • Balance: harder to stay steady on than the Cable Rear Delt Fly
  4. Bodyweight Standing Row (With Towel)Play demonstration

    4. Bodyweight Standing Row (With Towel)

    47% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Rear Delt Fly
    • Balance: harder to stay steady on than the Cable Rear Delt Fly
  5. HyperextensionPlay demonstration

    5. Hyperextension

    42% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the delts.

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  6. Hyperextension (On Bench)Play demonstration

    6. Hyperextension (On Bench)

    42% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  7. Inverted RowPlay demonstration

    7. Inverted Row

    41% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Cable Rear Delt Fly
  8. Inverted Row Bent KneesPlay demonstration

    8. Inverted Row Bent Knees

    41% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Cable Rear Delt Fly
  9. Elbow Lift - Reverse Push-upPlay demonstration

    9. Elbow Lift - Reverse Push-up

    40% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
    2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
    3. Pause at the top for a moment, squeezing your upper back muscles.
    4. Slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  10. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    10. Bodyweight Standing Close-grip One Arm Row

    40% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Rear Delt Fly
    • Balance: harder to stay steady on than the Cable Rear Delt Fly

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