Single-Arm Cable Rear Delt Fly

Also known as: Reverse Fly Single Arm (Cable), One-Arm Cable Reverse Fly, Single-Arm Cable Reverse Fly

Single-Arm Cable Rear Delt Fly is a isolation strength exercise using cable that trains the rear delts, shoulders.

Open in MyoAmigo →

Primary muscles: Rear Delts, Shoulders

Secondary muscles: Middle Back, Traps

How to do it

1. Set a pulley at about shoulder height and stand sideways to it, gripping the handle with the far hand so the arm crosses in front of your chest.
2. Keep the elbow slightly bent and your shoulders down.
3. Sweep the arm back and out in a wide arc until it is in line with your shoulder, squeezing the back of the shoulder.
4. Return slowly across the body, finish the set, then switch sides.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Single-Arm Cable Rear Delt Fly from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Rear Delts volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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