Single-Arm Cable Rear Delt Fly
The single-arm cable rear delt fly trains the rear deltoid by opening one arm from across the body against cable resistance.
SHOULDERS · PULL
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.
Common mistakes
- Bending the elbow as you pull: keep a slight fixed bend.
- Rotating to open farther: stabilize the torso.
- Shrugging the shoulder: lower the load.
Frequently asked questions
- How high should the pulley be?
- Near shoulder height for a horizontal opening. Adjust your position so the cable does not rub the body.
- Is it the same as rowing?
- No. A fly keeps the elbow angle nearly constant; a row bends the elbow and brings the hand toward the torso.
- How far should you open?
- Until the arm approaches the torso line without turning the chest or forcing the shoulder backward.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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