Cable One Arm Reverse Fly

Muscles worked

Setup

1. Set the cable pulley to shoulder height and remove any attachments to grip the cable ball directly, or use a D-handle.
2. Stand sideways to the cable machine with your feet shoulder-width apart and a slight bend in your knees.
3. Reach across your body with the far hand to grasp the cable, keeping a slight bend in your elbow.
4. Place your non-working hand on your hip or hold the cable machine frame for stability.

How to do it

1. Exhale as you pull the cable across your body in a wide arc until your arm is out to your side and aligned with your shoulder.
2. Maintain a fixed, slight bend in the elbow throughout the movement to ensure the rear delt performs the work.
3. Inhale as you slowly return the cable to the starting position, resisting the weight to maintain tension.
4. Perform the movement with a controlled 2-1-2-0 tempo (2 seconds out, 1 second squeeze, 2 seconds back).

Form checklist

• Keep your torso stationary; do not rotate your hips or chest to help move the weight.
• Ensure your arm stays parallel to the floor throughout the entire arc.
• Lead the movement with the back of your hand or elbow, not your wrist.
• Keep your shoulder blade pinned down to avoid shrugging the weight with your upper traps.

Pro tips

• Focus on 'pushing' the weight away from your body rather than pulling it to maximize rear delt engagement.
• Imagine you are trying to touch the side wall with your knuckles to maintain a long lever arm and peak tension.

Make it harder

• Add a 2-second isometric hold at the point of peak contraction when the arm is fully extended to the side.
• Perform a slow 4-second eccentric (lowering phase) to increase time under tension for the posterior deltoid.

Frequently asked

What muscles does the cable one arm reverse fly work?

The cable one arm reverse fly primarily targets the deltoids, and also works the rhomboids as secondary muscles.

What equipment do you need for the cable one arm reverse fly?

The cable one arm reverse fly uses cable.

Is the cable one arm reverse fly good for beginners?

The cable one arm reverse fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques