Single Arm Cable Reverse Fly
Arm opening for rear delts and upper back. Single-arm work lets you control each side separately.
- Primary muscleRear delts
- Also worksUpper back
- EquipmentCable machine
- TypeIsolation
- LevelBeginner
- Rear delts
- Upper back
- Cable machine
How to do the Single Arm Cable Reverse Fly
4 steps, in the order you do them.
- Adjust the cable and grab the indicated handle. Stand steady facing the direction of the cable.
- Open your arms out to the sides or pull the handles toward your face, leading with your elbows.
- Return slowly without shrugging your shoulders or moving your torso.
- Complete your reps on one side and repeat on the other with the same control.
Muscles worked
Common Single Arm Cable Reverse Fly mistakes
What goes wrong most often when you do the Single Arm Cable Reverse Fly, and how to fix it.
The cable is at a height that pulls you up or down.
Set the pulley at shoulder height and grab the cable with the opposite hand.
Your torso twists to follow your arm.
Keep your feet and chest facing forward and move only the arm that is opening.
You cross the cable with a bent elbow and pull with your hand.
With your elbow slightly bent and fixed, open your arm in a wide arc until it is out to your side.
Alternatives to the Single Arm Cable Reverse Fly
They work the rear delts with other equipment, including options for training at home.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
More rear delts exercises
Cable Face PullRear delts · Cable machine
Seated Dumbbell Reverse FlyRear delts · Dumbbells and bench
Frequently asked questions
What muscles does the Single Arm Cable Reverse Fly work?
The Single Arm Cable Reverse Fly works mainly the rear delts. It also works the upper back.