Rear Delt Reverse Fly - Single Arm (Cable)

Pull a cable handle across your body with one arm in a reverse fly motion to isolate the rear delt. Single-arm work allows focus on each side independently.

Quick facts

Difficulty: Easy
Mechanic: Isolation
Force: Pull
Type: Strength
Injury Risk: Low
Hypertrophy: High
Calorie Burn: Low-Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

rear shoulders

Secondary

mid trapsupper back / rhomboidsrotator cuff (back)

Equipment & setup

What you need and how to position yourself before starting.

Equipment

cable

Movement pattern

Unilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Set the cable pulley to approximately shoulder height.
- Stand sideways to the machine with your working arm furthest from the pulley.
Step 2Starting Position
- Reach across your body and grab the cable handle with the far hand (no attachment needed, or use a single handle).
- Your arm should be extended across your body toward the pulley.
- Maintain a slight bend in your elbow.
Step 3Execution
- Pull the handle outward and backward in a wide arc, leading with your rear delt.
- Keep the slight bend in your elbow locked throughout the movement.
- Squeeze your rear deltoid at the peak contraction.
- Slowly return the handle to the starting position under control.
- Complete all reps on one side, then switch.