Cable Seated Overhand Grip Rear Delt Fly With Che

Muscles worked

Setup

1. Position an incline bench at a 30-45 degree angle between two cable towers.
2. Set the pulleys to a height that aligns with your shoulders when seated on the bench.
3. Sit facing the bench with your chest firmly against the pad and feet planted firmly on the floor.
4. Cross your arms to grab the left cable with your right hand and the right cable with your left hand using a pronated (palms down) grip.

How to do it

1. Exhale and pull the cables out and back in a wide horizontal arc, keeping a slight, fixed bend in your elbows.
2. Continue the movement until your elbows are in line with your shoulders, focusing on the squeeze in your rear delts.
3. Inhale as you slowly return the cables to the starting position, maintaining control and tension on the muscles.
4. Follow a controlled tempo, such as 2 seconds for the outward phase and 2 seconds for the return.

Form checklist

• Keep your chest glued to the bench pad to prevent torso swinging or momentum.
• Ensure your wrists stay in line with your forearms and do not curl inward.
• Avoid shrugging your shoulders toward your ears; keep your scapula depressed.
• Maintain the same slight elbow bend throughout the entire set.
• Stop the movement once your elbows reach shoulder line to keep the focus on the deltoids.

Pro tips

• Think about pushing the backs of your hands toward the side walls rather than pulling them backward.
• Initiate the movement by driving your elbows out to better isolate the posterior deltoid over the back muscles.
• Use a thumbless 'suicide' grip if it helps improve your mind-muscle connection with the rear delts.

Make it harder

• Add a 2-second isometric hold at the point of peak contraction on every rep.
• Perform a mechanical drop set by switching to a neutral grip once you reach failure with the overhand grip.

Frequently asked

What muscles does the cable seated overhand grip rear delt fly with che work?

The cable seated overhand grip rear delt fly with che primarily targets the deltoids, and also works the rhomboids and trapezius as secondary muscles.

What equipment do you need for the cable seated overhand grip rear delt fly with che?

The cable seated overhand grip rear delt fly with che uses cable.

Is the cable seated overhand grip rear delt fly with che good for beginners?

The cable seated overhand grip rear delt fly with che is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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