The Dual Cable Rear Delt Fly is a beginner cable rear-delt fly that primarily trains the shoulders, with the back assisting. It is useful for training the rear delts and upper back through horizontal shoulder abduction.
Primary muscles
shoulders
Secondary muscles
back
Equipment
cable
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
shoulders
Secondary muscles
back
THE MOVEMENT
How to perform
Set the cables around shoulder height and take the handles so the lines cross comfortably in front.
Brace the torso and keep a soft, nearly fixed elbow angle.
Open the arms out to the sides until the rear delts are fully shortened.
Return under control without letting the shoulders shrug forward.
IRONYOU / CORE
Core cues
Keep the torso stable and move from the shoulders rather than twisting through the trunk.
Lead with the elbows and keep the movement controlled.
Use a range that keeps tension on the rear delts instead of forcing the hands too far behind you.
STAY SHARP
Common mistakes
Turning the rep into a row by bending the elbows too much.
Using torso momentum to move the load.
Shrugging and letting the upper traps dominate.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: machine or cable stack load. Public value: total stack/load.
Dual Cable Rear Delt Fly Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Dual Cable Rear Delt Fly estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
10.1 kg
13.3 kg
16.6 kg
23.4 kg
60 kg
11.1 kg
14.8 kg
18.4 kg
25.9 kg
70 kg
12.1 kg
16.1 kg
20 kg
28.2 kg
80 kg
13 kg
17.2 kg
21.4 kg
30.2 kg
90 kg
13.8 kg
18.3 kg
22.8 kg
32.1 kg
100 kg
14.5 kg
19.3 kg
24 kg
33.8 kg
110 kg
15.2 kg
20.1 kg
25 kg
35.3 kg
120 kg
15.8 kg
20.9 kg
26 kg
36.7 kg
Dual Cable Rear Delt Fly Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Dual Cable Rear Delt Fly estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
4.2 kg
5.6 kg
6.9 kg
9.7 kg
50 kg
5.6 kg
7.4 kg
9.2 kg
13 kg
60 kg
6.5 kg
8.6 kg
10.7 kg
15 kg
70 kg
7 kg
9.3 kg
11.5 kg
16.3 kg
80 kg
7.3 kg
9.7 kg
12.1 kg
17.1 kg
90 kg
7.6 kg
10 kg
12.5 kg
17.6 kg
100 kg
7.7 kg
10.2 kg
12.7 kg
17.9 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variations: Single Arm Dumbbell Rear Delt Fly, Single Arm Machine Rear Delt Fly, and Dumbbell Rear Delt Fly.
Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.
EARLY ACCESS
Track Dual Cable Rear Delt Fly in IronYou.
Keep your last session, progress and next target with you when you train.