Cable One Arm Reverse Fly
Description
The cable one-arm reverse fly is a rear-delt isolation exercise performed at a low or mid-height cable pulley with a single-handle attachment. Training one arm at a time exposes left-right imbalances and allows greater focus on the contracting rear delt. The cable provides constant tension throughout the range.
Muscle Group
Equipment Required
Cable One Arm Reverse Fly Instructions
- Set a cable pulley to roughly waist or mid-torso height. Attach a D-handle.
- Stand sideways to the cable. Reach across your body with the far hand and grip the handle.
- Step back slightly. Set a slight bend in your working elbow and lock it in.
- Brace your core. Stand tall or lean slightly forward.
- Pull the handle out and back in a wide arc away from the cable, squeezing your rear delt.
- Continue until your arm is roughly in line with your shoulder. Squeeze hard at the peak.
- Slowly return under control. Maintain cable tension throughout.
- Complete all reps on one side, then switch.
Cable One Arm Reverse Fly Form & Visual
Cable One Arm Reverse Fly Benefits
- Constant cable tension throughout the full range
- Trains one rear delt at a time for focus and balance
- Exposes left-right imbalances
- Easy to load progressively
- Excellent finisher for shoulder or back days
- Trains core anti-rotation as a secondary benefit
Cable One Arm Reverse Fly Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus
- Core (anti-rotation)
Cable One Arm Reverse Fly Variations & Alternatives
- Dumbbell Rear Delt Fly
- Dumbbell Incline Rear Fly
- Cable Rear Delt Row
- Band Reverse Fly
- Two-Arm Cable Reverse Fly
- Pause Cable Reverse Fly
