Barbell Standing Shrug
Shoulders·Weight Plates·Intermediate·Compound
Single Arm Cable Rear Delt Fly
The single arm cable rear delt fly is an isolation exercise that targets the posterior deltoid and upper back. Using a cable allows for constant tension throughout the movement and training one side at a time helps correct muscle imbalances and improves mind-muscle connection.
Category
Strength
Difficulty
Intermediate
Movement
Isolation
Bodyweight
No
Sculpt
How to
How to do the Single Arm Cable Rear Delt Fly
- 01
Set a cable pulley to shoulder height and attach a single-handle grip.
- 02
Stand side-on to the machine and grab the handle with the hand furthest from the tower, crossing in front of your body.
- 03
Take a small step back, stagger your stance, and bend slightly at the hips for stability.
- 04
With a slight bend in the elbow, pull the handle out and back in a wide arc until it is in line with your shoulder.
- 05
Squeeze the rear delt at the peak of the movement without shrugging.
- 06
Slowly return the handle across your body under control and repeat for reps before switching sides.
Performance tips
Cues that matter
- Keep the elbow slightly bent and locked in that position so the rear delt does the work, not the triceps.
- Use light weight and focus on contracting the rear delt rather than chasing heavy loads.
- Avoid twisting the torso to generate momentum - the movement should come from the shoulder.
Common questions
Frequently asked
What muscles does the Single Arm Cable Rear Delt Fly work?
The Single Arm Cable Rear Delt Fly primarily targets the Shoulders. Supporting muscles include Back.
Is the Single Arm Cable Rear Delt Fly a compound or isolation exercise?
The Single Arm Cable Rear Delt Fly is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Single Arm Cable Rear Delt Fly?
You need the following equipment: Cable Machine.
What difficulty level is the Single Arm Cable Rear Delt Fly?
The Single Arm Cable Rear Delt Fly is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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