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.
How it is executed
- 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.
- Muscles worked
- Shoulders
- Primary muscle
- Rear delt
- Equipment
- Cable
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Hypertrophy
