Single-Arm Cable Rear-Delt Fly Form Guide
Master the single-arm cable rear-delt fly with our expert guide to build stronger shoulders and improve your posture with proper isolation technique.
How to Perform
- 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
- 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
Primary movers
- Rear Deltoids
Stabilizers
- Trapezius
- Rhomboids
- Infraspinatus
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Rear Deltoids · Strength