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Single-Arm Cable Rear Delt Fly

  • Shoulders
  • Upper Back
  • Traps

EquipmentCable

Front
Back
Main muscleAlso working

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Your first single-arm cable rear delt fly

Three things to know before your first set of the single-arm cable rear delt fly.

What weight should I start with on the single-arm cable rear delt fly?

Start with the lightest plate on the stack. Rear delts are a small muscle and you're working one arm at a time, so this is usually one of the lightest numbers in your log.

Aim for sets of 12 to 15 on each arm. If you have to twist your torso to finish a rep, drop a plate.

What usually goes wrong on the single-arm cable rear delt fly?

Keep your arm long with a soft bend at the elbow. Bending the elbow more as you pull turns the move into a row and shifts the work to your back.

Stop when your hand is in line with your shoulder. Swinging further back squeezes your shoulder blade in and your traps take over.

The most common mistake is rotating your chest to help the handle along. Keep your hips and chest facing forward for the whole set.

If the cable is taken

The two-arm cable rear delt fly uses the same muscles with the cables crossed in front of you. Dumbbell reverse flyes work the rear delts too, hinged forward at the hips or lying face down on a bench.

Updated

How to do it

  1. Set one pulley to about shoulder height with a single handle attached, and select the weight.

  2. Stand side on to the machine and take the handle with the hand furthest from it, your arm reaching across your chest. Step away until the stack lifts. This will be your starting position.

  3. Keeping a slight bend in your elbow, pull the handle out and back in a wide arc until your arm is in line with your body.

  4. Pause for a second, then let the handle travel back across your chest slowly. Finish every rep on one side before switching.

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