Total Gym Rear Raise - Posterior Deltoid Flies

Failing to do any exercises isolating them and doing to many exercises for the anterior make the rear deltoids one of the weakest major muscles for most people in the gym. You can use the Total Gym rear raise to strengthen the posterior deltoids in one fluid motion.

Doing posterior deltoid flies on the Total Gym involves grabbing the opposite cable with each hand forming an x with the cables. From an upright seated position near the top of the Total Gym bench try to keep your arms in the same angle as you pull both arms as far back as possible.

Most rear deltoid exercises are best performed with a light weight (low Total Gym bench) and using proper form. Using a weight that is too heavy will cause you to take the isolation off of the target muscles. It is unlikely you will have a training split which has a day strictly for the rear deltoids so you will either do these Total Gym rear deltoid raises at the end of your shoulders or back workouts.


low cable rear deltoid raises shoulder exercise videosRequired Fitness Equipment

Total Gym

Target Muscle(s)

Posterior (rear) Deltoids

Primary Stabilizers

Shoulder Stabilizers


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