Cable One Arm Reverse Fly exercise animation (Männlich)

Cable One Arm Reverse Fly

Zielmuskel
—
Equipment
Cable
Körperregion
Shoulders
Typ
Strength

The cable one arm reverse fly is a single-arm shoulder isolation exercise that targets the rear (posterior) deltoid, with the rhomboids and middle trapezius assisting. Worked one side at a time against constant cable tension, it builds rear-shoulder strength and balanced posture, and is a useful counter to all the pressing that develops the front of the shoulders.

Cable One Arm Reverse Fly: So führst du sie aus

  1. 1Set a cable pulley to roughly shoulder height and attach a single handle.
  2. 2Stand side-on to the machine and reach across your body with the arm farthest from the stack to grip the handle, palm facing in.
  3. 3Step back to take tension on the cable, soften your knees, and brace your core with your torso upright.
  4. 4Keep a slight, fixed bend in your elbow and let your working arm travel across the front of your body to the starting position.
  5. 5Pull the handle out and back in a wide horizontal arc, leading with your elbow and squeezing your shoulder blade toward your spine.
  6. 6Stop when your arm is roughly in line with your shoulder, feeling the contraction in the rear of the shoulder.
  7. 7Lower the handle back across your body under control, resisting the cable the whole way.
  8. 8Finish all reps on one side, then switch the handle to the other arm and repeat.
  9. 9Return the handle to the stack with control.

Technik-Tipps

  • Keep the elbow angle locked throughout — this is a fly, not a row, so the movement should hinge at the shoulder, not the elbow.
  • Lead the motion with your elbow rather than your hand to keep tension on the rear delt instead of the forearm.
  • Use a lighter load than you would on a row; the rear delt responds better to controlled reps than to heavy weight.
  • Hold your torso still and square — let the working arm move while the rest of your body stays anchored.
  • Pause briefly at the fully pulled-back position to maximize the rear-delt squeeze before lowering.

Häufige Fehler

  • Bending and straightening the elbow to row the weight, which shifts the work to the back and biceps and takes tension off the rear delt.
  • Using too much weight and twisting the torso to swing the handle back, which turns the lift into a cheat and risks the lower back.
  • Shrugging the shoulder up toward the ear instead of pulling the arm out horizontally, which loads the upper trap rather than the rear delt.
  • Rushing the lowering phase and letting the cable yank the arm forward, losing the controlled negative that drives growth.
  • Pulling the arm well past shoulder line, which hands the work to the mid-back and can strain the shoulder.

Häufig gestellte Fragen

What muscles does the cable one arm reverse fly work?

It mainly works the rear (posterior) deltoid at the back of the shoulder, with the rhomboids and middle trapezius assisting to draw the shoulder blade back.

Why do the reverse fly one arm at a time?

Working unilaterally lets you fix strength imbalances between sides, gives the rear delt a longer, cleaner range of motion across your body, and makes it easier to keep strict form without the other arm compensating.

How many sets and reps should I do?

Because the rear delt is a small muscle, higher reps work well — try 3 sets of 12 to 20 reps per arm with a light to moderate weight and a controlled tempo.

What's a good alternative to the cable one arm reverse fly?

The dumbbell bent-over reverse fly and the rear-delt machine (reverse pec deck) train the same rear-deltoid action; the cable version just keeps tension on the muscle through the whole range.

Where should I feel the cable reverse fly?

You should feel it in the back of your working shoulder. If you mostly feel it in your arm or upper traps, lighten the load and focus on leading with the elbow and keeping the elbow angle fixed.

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