Rear Delt Fly (Cable)
Also called Reverse Cable Fly, Reverse Flyes (Cable)
How to do it
Set two cable handles around chest height, take the opposite handle in each hand, and extend your arms in front with soft elbows. Sweep both arms out and back until they form a wide T, squeeze the rear delts and shoulder blades, then return slowly without shrugging.
Setup
Set two pulleys around shoulder height and take the opposite handle in each hand so the cables cross. Stand centered with arms forward, wrists neutral, elbows softly bent, and torso braced.
Where you should feel it
Across the rear shoulders and between the shoulder blades as the arms open, with the core preventing backward lean. Keep the elbows mostly fixed so it does not become a row.
When to use it
Use for rear-delt and upper-back hypertrophy with continuous tension and a freely adjustable arm path. Controlled sets of 10-20 reps work well.