Strength
Cable Rear-Delt Fly (single arm)
A precise isolation movement designed to build shoulder health and develop the often-neglected posterior deltoid.
How to perform.
Follow the sequence — setup is half the lift.
Set the cable pulley to a height just above your shoulder and remove any attachments to grasp the cable end directly.
Stand sideways to the machine with your feet shoulder-width apart and your core engaged for stability.
Reach across your body with the far arm and grip the cable, maintaining a slight bend in your elbow throughout the set.
Exhale as you pull the cable across your body in a wide arc until your arm is out to your side and aligned with your shoulder.
Pause for a second at the peak of the contraction, focusing on the tension in the back of your shoulder.
Slowly reverse the movement to return to the starting position, resisting the weight to maintain control.
Complete all repetitions for one side before switching to the opposite arm.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive weight that forces the torso to rotate or swing.
- Allowing the elbow to bend and straighten like a tricep extension.
- Pulling the hand too far back behind the plane of the body.
- Shrugging the shoulder upward toward the ear during the pull.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.