Smart Workout Diary

Cable One-Arm Reverse Fly

The cable one-arm reverse fly is a unilateral shoulder isolation exercise performed by drawing one cable handle outward and back across the body. It primarily targets the rear deltoid, with the upper back assisting to stabilize and control the shoulder blade. It supports balanced shoulder development, posture, and upper-body pulling strength.

Demonstration

Cable One-Arm Reverse Fly — demonstration 1
Cable One-Arm Reverse Fly — demonstration 2

Instructions

  1. Set a cable pulley around shoulder height and attach a single handle. Stand sideways to the machine, take the handle with the arm farther from the pulley, and begin with that arm reaching lightly across the front of your body.
  2. Use a stable staggered stance, keep a soft bend in the knees, brace your abdomen, and maintain a tall torso. Keep the working elbow slightly bent and the shoulder relaxed away from the ear.
  3. Exhale and sweep the arm outward and back in a wide arc until it is roughly in line with your shoulder. Lead with the elbow and squeeze the rear shoulder without twisting your torso.
  4. Inhale and return the handle slowly under control to the starting position. Complete the desired repetitions, then switch sides and match the work on the other arm.
Muscle Group
Rear Delts
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a light load: rear deltoids respond well to controlled tension; avoid using a weight that forces momentum.
  2. Keep the torso still: do not rotate or lean away from the cable to finish the repetition.
  3. Control the return: let the arm travel across the body only as far as the shoulder remains comfortable and stable.
Exercise library