Stand using a cable and perform a single-arm reverse fly by sweeping the arm outward and back in a controlled arc, working the upper back and shoulder.
How to do the Single Arm Cable Reverse Fly#
- Attach a single handle and grab it with one hand, stepping back until you feel light tension in the cable.
- Stand tall with a slight hip hinge, keep a neutral spine, and maintain a small bend in the elbow.
- Move the handle outward and backward in a wide arc, leading with the elbow until it aligns with your shoulder.
- Hold briefly at the end range while contracting the upper back and shoulder.
- Return the handle slowly to the start position under control without letting the weight drop.
Muscles worked#
- Primary: Rear delts (Posterior Deltoid)
- Secondary: Upper back (Rhomboids & Middle Trapezius), Traps (Trapezius)
Common mistakes#
- Twisting or swinging the torso to help the pull.
- Pulling primarily with the hand instead of engaging the upper back.
- Locking or fully extending the elbow during the movement.
- Allowing the shoulder to shrug upward while pulling.
