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Shoulders · Band
Rear Deltoid Fly Cable Resistance Band
Rear Deltoid Fly Cable Resistance Band is a beginner isolation strength exercise that works the delts (shoulders), with the upper back and triceps assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Shoulders · Posterior Deltoids
Secondary muscles
- Upper Back · Rhomboids, Trapezius
- Triceps · Triceps Brachii
How to do Rear Deltoid Fly Cable Resistance Band
- Attach the resistance band to a shoulder height anchor point in front of you. Stand with your feet shoulder-width apart and hold the handles with both hands, arms extended straight in front of you at shoulder height, palms facing each other.
- Pull the handles out to your sides by extending your arms and squeezing your shoulder blades together, keeping a slight bend in your elbows.
- Slowly return your arms to the starting position with control.
- Repeat for the desired number of repetitions.
Form tips
- Exhale as you pull the handles apart and inhale as you return to the starting position.
- Use a lighter resistance band if needed to ensure proper form and gradually increase the resistance as you get stronger.
- Focus on engaging your rear deltoid and upper back muscles throughout the movement.
Rear Deltoid Fly Cable Resistance Band alternatives
More delts exercises
Rear Deltoid Fly Cable Resistance Band FAQ
What muscles does Rear Deltoid Fly Cable Resistance Band work?
Rear Deltoid Fly Cable Resistance Band mainly works the delts in the shoulders (Posterior Deltoids). The upper back and triceps work as secondary muscles.
What equipment do you need for Rear Deltoid Fly Cable Resistance Band?
You need a band.
How many sets and reps of Rear Deltoid Fly Cable Resistance Band should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Rear Deltoid Fly Cable Resistance Band good for beginners?
Yes. Rear Deltoid Fly Cable Resistance Band is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Rear Deltoid Fly Cable Resistance Band burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Rear Deltoid Fly Cable Resistance Band?
Other exercises for the delts include Plate Rear Delt Fly, Cable Rear Delt Fly, Seated Dumbbell Rear Delt Fly and Rear Deltoid Stretch.
For developers
Use Rear Deltoid Fly Cable Resistance Band in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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