Cable One Arm Reverse Fly

Cable One Arm Reverse Fly


This exercise involves using a cable machine to perform a reverse fly with one arm at a time. The movement targets the muscles of the upper back and shoulders, helping to improve posture and strengthen the rear deltoids.

Muscle Group

Equipment Required

Cable One Arm Reverse Fly Instructions

  1. Stand with your feet shoulder-width apart and hold a cable in one hand with your palm facing down.
  2. Extend your arm out to the side, keeping it straight.
  3. Slowly bring your arm back towards your body, keeping it straight.
  4. As you bring your arm back, squeeze your shoulder blade and upper back muscles.
  5. Pause for a moment at the end of the movement, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions, then switch arms and repeat.

Cable One Arm Reverse Fly Form & Visual

Cable One Arm Reverse Fly

Cable One Arm Reverse Fly Benefits

  • Strengthens upper back muscles
  • Improves posture
  • Increases shoulder stability
  • Enhances grip strength
  • Targets multiple muscle groups at once

Cable One Arm Reverse Fly Muscles Worked

  • Rear deltoids
  • Upper back muscles
  • Rotator cuff muscles

Cable One Arm Reverse Fly Variations & Alternatives

  • cable-one-arm-reverse-fly
  • cable-one-arm-front-raise
  • cable-one-arm-lateral-raise
  • cable-one-arm-rear-delt-row
  • cable-one-arm-upright-row