Cable One Arm Reverse Fly

Target your rear deltoids and improve shoulder stability with the Cable One Arm Reverse Fly.

IntermediateShoulders Cable

Movement: Isolation
Force: Pull
Per set: 45s
Rest: 1 min

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Variations of Cable One Arm Reverse Fly

Isolation

Cable Supine Reverse Fly

Shoulders · Deltoid Posterior · Cable

Advanced

Compound

Cable Standing One Arm Face Pull

Shoulders · Cable

Intermediate

Isolation

Cable Bent Over One Arm Lateral Raise

Shoulders · Cable

Intermediate

Compound

Cable 45 degrees Reverse Fly

Shoulders · Cable

Intermediate

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.

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How to do Cable One Arm Reverse Fly

01
Setup
Set the cable pulley to chest height. Stand perpendicular to the cable machine, with the working arm furthest from the stack.
02
Setup
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.
03
Maintain a slight, consistent bend in your elbow and keep your core stable, resisting any torso rotation.
04
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.
05
Inhale as you slowly and controlledly return the handle to the starting position, resisting the pull of the cable to maximize eccentric control.
06
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.

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Questions

Is Cable One Arm Reverse Fly good for beginners?

Cable One Arm Reverse Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable One Arm Reverse Fly?

You need Cable to perform Cable One Arm Reverse Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable One Arm Reverse Fly?

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.

What are common mistakes when doing Cable One Arm Reverse Fly?

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.