Single-Arm Reverse Fly
Targets rear delts and upper back
Requires a cable machine
Improves shoulder health and posture
Helps correct muscle imbalances
Suitable for intermediate fitness levels
Step 1
Set the cable pulley to shoulder height and attach a single D-handle. Stand side-on to the machine and grip the handle with the hand furthest from the cable, palm facing down. Step out far enough that there's light tension on the cable with your arm extended across your body. Stand tall with a soft bend in your knees, core braced. This is your starting position.
Step 2
Keeping a slight bend in your elbow, exhale and sweep your arm out and away from the cable in a wide arc, moving it until your knuckles are facing the side. Focus on initiating the movement from your rear deltoid (the back of your shoulder) and squeezing your shoulder blade back at the end range, rather than just swinging your arm.
Step 3
Inhale and slowly return your arm back across your body along the same arc, resisting the cable's pull. Avoid letting your torso rotate during each rep, as this is a common mistake that shifts the work away from your rear delt.
Step 4
Complete all reps on one side, then turn around and repeat with the other arm.
Exercise Benefits
The single-arm reverse cable fly is an isolation exercise that directly targets the rear deltoids, with secondary work through the rhomboids and middle trapezius. The rear delts (the back of your shoulders) are among the most commonly underdeveloped muscles in the upper body, and neglecting them can contribute to rounded shoulders, poor posture, and shoulder pain over time. The cable provides constant tension through the full range of motion, making it more effective for rear delt isolation than dumbbell alternatives where resistance drops off at certain points. Strong rear delts balance out the pressing muscles in your chest and front shoulders, improving your posture and performance in pushing and pulling exercises.
