Single-Arm Cable Rear Delt Fly

oec:single-arm-cable-rear-delt-fly

A unilateral isolation exercise that targets the posterior deltoid using continuous cable tension across the horizontal plane.

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Also called: Cable Rear-Delt Fly (single arm), Single-Arm Cable Reverse Fly, One-Arm Cable Rear Delt Fly, Standing Single-Arm Cable Rear Delt Fly

How to do it

Set the cable pulley to shoulder height and remove the handle attachment or attach a single D-handle.
Stand sideways to the machine with a stable hip-width stance, reaching across your body with the far arm to grasp the cable or handle.
Step slightly back to establish tension on the cable, keeping the working arm extended across the chest with a slight, fixed bend in the elbow.

Brace your core and initiate the movement by pulling the handle horizontally backward across your body in a wide arc.
Focus on driving with the back of the shoulder until your arm is roughly in line with your torso, pausing briefly at peak contraction.
Slowly reverse the motion under control, resisting the cable tension until your arm returns across your chest to the starting position.

Exhale as you pull the cable outward and back, and inhale as you return to the starting position.

Rotating the torso to swing the weight through momentum.: Keep your hips and shoulders squared forward, using only glenohumeral horizontal abduction to move the load.
Excessively bending and extending the elbow like a triceps extension.: Lock a slight bend in the elbow and keep that angle fixed throughout the entire rep.
Shrugging the shoulder up toward the ear.: Depress the shoulder blades and keep the upper trapezius relaxed to isolate the rear deltoid.

Use light to moderate resistance to avoid compromising form and overusing the neck or upper trapezius.

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