Description
A strength exercise that targets the muscles in the shoulder, specifically the rear deltoids. It's done using a cable machine with a single arm.
How to Do Cable One Arm Reverse Fly
- 1Setup
Set the cable pulley to chest height. Stand perpendicular to the cable machine, with the working arm furthest from the stack.
- 2Setup
Grab the single handle with your working hand, palm facing down or neutral. Take a small step away to create initial tension on the cable.
- 3
Maintain a slight, consistent bend in your elbow and keep your core stable, resisting any torso rotation.
- 4
Exhale as you pull the handle in a wide arc across your body, focusing on squeezing your rear deltoid until your arm is extended straight out to the side.
- 5
Inhale as you slowly and controlledly return the handle to the starting position, resisting the pull of the cable to maximize eccentric control.
- 6
Complete all repetitions on one side before switching to the other arm to ensure balanced muscle development.
Tips
- Focus on the squeeze: Concentrate on contracting your rear deltoid at the peak of the movement, imagining you are trying to touch your shoulder blade to your spine.
- Control the eccentric phase: Do not let the cable snap your arm back; actively resist the weight on the return to maximize time under tension and muscle engagement.
- Maintain elbow angle: Keep a slight, consistent bend in your elbow throughout the entire movement to isolate the rear deltoids and prevent triceps or biceps involvement.
- Anchor your core: Brace your abdominal muscles and avoid excessive torso rotation to ensure the force is generated solely by the shoulder muscles, not momentum.
Common Mistakes
- ×Using too much weight often leads to excessive body rotation or shrugging; fix this by lowering the weight and focusing on strict form and rear deltoid isolation.
- ×Bending the elbow excessively turns the exercise into a rowing motion, shifting focus away from the rear deltoids; fix this by maintaining a slight, consistent bend in the elbow throughout the movement.
- ×Shrugging the shoulders up towards the ears engages the trapezius muscles instead of the rear deltoids; fix this by keeping your shoulders down and back, away from your ears, throughout the entire range of motion.
Variations
Cable Supine Reverse Fly
Strengthen your posterior deltoids and upper back with the Cable Supine Reverse Fly.
Cable Standing One Arm Face Pull
Master the Cable Standing One Arm Face Pull to sculpt strong rear deltoids, rhomboids, and traps.
Cable Bent Over One Arm Lateral Raise
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Cable 45 degrees Reverse Fly
Target your rear deltoids and upper back with the Cable 45-Degree Reverse Fly. This exercise effectively builds shoulder stability and posture.
Related Exercises
Cable Single Arm Neutral Grip Front Raise
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Cable Side Lying Lateral Raise
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Cable Lying Face Pull
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Cable Y raise
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