How To: Single Arm Cable Reverse Fly
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Set a cable machine to chest height.
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Stand side-on to the machine, holding the handle with the hand furthest from the stack.
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Step out so there is tension on the cable at the start.
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Begin with your working arm crossed in front of your chest — you should feel a light stretch in the rear shoulder.
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Pull your arm back in a wide arc, like swinging the back of your hand behind you.
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Keep your elbow straight or only slightly bent — avoid turning it into a row.
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Pause briefly at the end, then return under control to the start.
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Perform all reps on one side, rest briefly, then repeat on the other.
Common FAQs: Single Arm Cable Reverse Fly
Mainly the rear deltoid, with support from the rhomboids and trapezius.
The cable provides constant tension, which enhances rear delt engagement through the entire range of motion.
Keep the elbow mostly extended. A slight bend is okay, but too much turns it into a back-dominant row.
Use light to moderate weight — focus on control and isolating the rear delts, not just moving weight.
Yes — strong rear delts and upper back muscles support scapular retraction and upright posture.
Common Mistakes to Avoid
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Bending the elbow too much
Turns it into a row and reduces rear delt activation. -
Rotating the torso
The movement should come from the shoulder joint, not your trunk. -
Shrugging the shoulder
Keep your shoulder blade down and stable. -
Letting the weight stack touch
Always keep tension on the cable. -
Using too much weight
Prioritizing load over form limits the benefits of the exercise.
Long Description
The Single Arm Cable Reverse Fly is a focused isolation exercise designed to target the rear deltoid, a commonly undertrained area of the shoulder. It also engages the rhomboids and upper back muscles, contributing to better posture, shoulder stability, and overall upper-body balance.
This exercise is performed using a cable machine set at chest height. By standing side-on to the machine and holding the handle with the arm furthest from the cable, you’re placed in a position that maximizes the stretch across the rear shoulder at the start of the movement. From this fully lengthened position, you execute a reverse fly by pulling your arm out and back — as if swinging the back of your hand behind you — while keeping the elbow extended throughout.
The cable machine provides constant tension during both the concentric (pulling) and eccentric (returning) phases, making this an ideal choice for controlled, deliberate reps that truly isolate the target muscle.
Unlike bent-over dumbbell reverse flys, the cable variation helps maintain tension throughout the full range of motion and allows for a more precise path of movement. This is especially useful for correcting muscular imbalances, building the posterior shoulder, and improving scapular control — all essential for overhead athletes, lifters, and anyone working at a desk for long hours.
