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Single-Arm Cable Rear Delt Fly

Stand side-on to a cable pulley set at shoulder height and grab the handle with the hand farthest from the machine, so the cable crosses in front of your body. Keep a slight bend in your elbow, hinge slightly at the hips, and brace your core for stability. Pull your arm out and back in a wide arc until it is roughly level with your shoulder, squeezing the rear delt. Return slowly against the cable's tension, keeping constant control before switching sides.

SHOULDERS · PULL

Single-Arm Cable Rear Delt Fly: how the movement is executed

How it is executed

  1. Stand side-on to a cable pulley set at shoulder height and grab the handle with the hand farthest from the machine, so the cable crosses in front of your body.
  2. Keep a slight bend in your elbow, hinge slightly at the hips, and brace your core for stability.
  3. Pull your arm out and back in a wide arc until it is roughly level with your shoulder, squeezing the rear delt.
  4. Return slowly against the cable's tension, keeping constant control before switching sides.
Muscles worked
Shoulders
Primary muscle
Rear delt
Equipment
Cable
Movement pattern
Pull
Difficulty
Intermediate
What it is for
Hypertrophy

Variations and substitutions

Bent-Over Cable Y-RaiseCable · Single handleIncline Prone Dumbbell Rear Delt FlyDumbbellDumbbell Reverse FlyDumbbellMachine Reverse FlyMachineCable Reverse FlyCable
Shoulders exercisesCable exercisesEstimated 1RM calculatorBack to the library

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