Killer REAR DELT Exercise – Laying Cable Fly Variation

This is a follow up video to my previous shoulder workout with cables video that I posted earlier this week…

Some people left me comments saying that they could not adjust the cable cross over station at their gym. So they wanted to know if there was a variation to the standing rear delt cable fly exercise that I demonstrated for working the rear deltoids.

So in this video I’ll show you that exact same exercise, but instead of doing it standing from a middle pulley, we are going to lay down on the floor using the low pulley cable. Most gyms should have a low pulley set up similar to this. So you should be able to do this exercise as part of your shoulder workouts to build up the rear delts and upper back.


Click PLAY To Watch The Video:

Note: if you can’t watch the embedded video clip above,
you can watch it directly on my YouTube Channel at:
http://www.youtube.com/watch?v=Sh0eDUdL96c


This is my previous video: Shoulder Workout With Cables.

Note: if you can’t watch the embedded video clip above,
you can watch it directly on my YouTube Channel at:
http://www.youtube.com/watch?v=tu33E2cTzSA

If you would like to get more shoulder workouts like this, you can watch my
“Shoulder Workout Video Playlist”.

Also make sure to friend me up on facebook so we can chat and keep in touch!
http://www.facebook.com/total.fitness.bodybuilding

Give these shoulder exercises a try in in your own workouts, and then leave me a comment below to let me know how they work for you!


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About The Author

leehayward

Lee Hayward is a competitive bodybuilder and muscle building coach who has been online helping people build muscle, lose bodyfat, and get in shape since 1999. Lee was selected as one of the Top Fitness Trainers Online through YouTube's Next Trainer Program and his work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes.

11 Comments

  • Derek C.

    Reply Reply

    Thanks for the follow up Lee. Very creative, never even thought of trying it that way. Much appreciation!

      (Quote)  (Reply)

  • Steve

    Reply Reply

    Lee,
    I’ve used this exercise before, but I attach a handle to the cable and pull it back leading with the back of my hand thinking that I am better isolating my rear delt. Can you explain the benefit of grabbing the ball of the cable with your hand in more of a neutral grip?
    Thanks for your response and for all of your great info.

      (Quote)  (Reply)

  • Steve:
    Lee,
    I’ve used this exercise before, but I attach a handle to the cable and pull it back leading with the back of my hand thinking that I am better isolating my rear delt.Can you explain the benefit of grabbing the ball of the cable with your hand in more of a neutralgrip?
    Thanks for your response and for all of your great info.

    ===========

    It just changes the angle. I suggest trying both variations and use the one that feels best for you. I personally just like to grab the cable like in this video.

      (Quote)  (Reply)

  • Dwight

    Reply Reply

    Lee, loved the variation! Used it in the gym today to blow up my deltoids! Felt great to get the blood pumping and muscle swelling!!! Thanks bro!!!

      (Quote)  (Reply)

  • Umer

    Reply Reply

    hey leehayward… its been amazing under your coaching….. i am enjoying alot.
    shoulder exercises using cable cross over is amazing. but i don’t feel comfortable doing these exercise, most probably becuz of ma damn gym cable cross over machine.
    i like to ask u tht. while doing sholder exercises its imp to do dumbell press or army press or just do barbell presses both overhead and arnold press.
    secondly plz demonstrate some exercise using dip machine and how to use this machine and this machine effect which part of the body… plz use dip machine for real delt of shoulder.
    thanks
    umer.

      (Quote)  (Reply)

  • Mark

    Reply Reply

    Dear Mr. Hayward, I would like to know if you can also do this in a sitting position. Here we have a high and sitting position. will that also work???

      (Quote)  (Reply)

  • arslan

    Reply Reply

    Thanks a lot Lee,does exersises a very helpfool.

      (Quote)  (Reply)

  • arslan

    Reply Reply

    Thanks a lot Lee,does exersises a very helpfool,for me, something new!

      (Quote)  (Reply)

  • Lisa G

    Reply Reply

    Lee – I tried this in the gym today and I’m going to feel it tomorrow. Thanks for sharing!

      (Quote)  (Reply)

  • Tab

    Reply Reply

    Hey Lee i Jus done y Killer shoulder workout with thr cables Wat a workout i had keep up THW Good work

      (Quote)  (Reply)

  • Nahal

    Reply Reply

    Very nice variation!

    I was thinking about the range of motion and the isolation of the rear delts. After trying many rear delts exercises I found that stopping in the middle instead of going all the way back to the starting point keeps more tension on the rear delts rather than getting a lot of help from the back. I would like to know your opinion on that…so, what do you think Lee?

    Thanks for all your valuable information!

      (Quote)  (Reply)

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