Debunking Rear Delt Myths: Is the Cable Reverse Fly Overrated?
A frequent technical error on the dual cable machine is pinning the pulleys at shoulder height and pulling completely straight across the chest. This parallel horizontal path places the upper traps and infraspinatus and teres minor into excessive competition with the posterior delt.
To match the downward diagonal trajectory of the rear deltoid fibers, set the cable crossover pulley height around eye or forehead level. Grasp the left cable with your right hand and the right cable with your left hand without using rotating stirrup handles; holding the bare rubber stoppers or carabiners with an open or neutral grip eliminates unnecessary forearm tension.
Step back slightly until the weight stacks lift off their rests. From this position, pull down and out at an angle roughly 30 to 45 degrees below parallel. This path directly opposes the cable's line of force, maximizing shear across the posterior deltoid head while placing the upper trapezius at an unfavorable mechanical angle to engage.
Elbow positioning also dictates tension distribution. Avoid locking the joints out stiff or bending them past 90 degrees. Maintain a soft, fixed 15- to 20-degree elbow bend throughout the set. If your elbow angle changes during the rep, your triceps are helping drive the weight.
