Cable 45 degrees Single Arm Reverse Fly exercise animation (Hombre)

Cable 45 degrees Single Arm Reverse Fly

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Shoulders
Tipo
Strength

The cable 45 degrees single arm reverse fly is a shoulder isolation exercise that trains one side at a time on a cable machine. It primarily targets the rear (posterior) deltoid, with the upper-back stabilizers — the rhomboids and traps — assisting. The constant cable tension and 45-degree angle make it a precise way to build rear-shoulder strength and improve posture.

Cómo hacer el Cable 45 degrees Single Arm Reverse Fly

  1. 1Set a single cable handle to roughly shoulder or upper-chest height and attach a single grip.
  2. 2Stand side-on to the machine and grip the handle with the arm farthest from the stack, letting it cross slightly in front of your body.
  3. 3Stagger your feet for a stable base, brace your core, and keep a soft bend in the working elbow throughout.
  4. 4Pull the handle out and back along a 45-degree path, leading with your elbow and rear shoulder rather than your hand.
  5. 5Squeeze your rear delt and upper back at the end of the movement, keeping your shoulder down and away from your ear.
  6. 6Return the handle slowly under control to the start, resisting the cable's pull without letting your shoulder roll forward.
  7. 7Complete all reps on one side, then switch the handle to the other arm and repeat.

Consejos de técnica

  • Move only at the shoulder — keep the elbow angle fixed so the rear delt does the work, not the biceps.
  • Use a slow, controlled tempo and let the cable stay tensioned through the full range; avoid jerking the weight.
  • Keep your torso still and resist the urge to twist or swing your body to move heavier loads.
  • Pick a lighter weight than you think — the rear delt responds better to clean reps than to momentum.

Errores comunes

  • Swinging the torso or using body momentum to move the handle, which shifts work off the rear delt and risks the lower back.
  • Bending and straightening the elbow like a row, turning the fly into an arm movement instead of a shoulder one.
  • Shrugging the shoulder up toward the ear, which lets the upper traps take over and reduces rear-delt tension.
  • Rushing the return and letting the cable yank the arm forward, losing tension and control of the rep.

Preguntas frecuentes

What muscles does the cable single arm reverse fly work?

It primarily works the rear (posterior) deltoid of the shoulder, with the upper-back stabilizers — the rhomboids and traps — assisting to retract the shoulder blade.

Why do it one arm at a time?

Training one arm at a time lets you focus on the working rear delt, even out left-right imbalances, and keep constant cable tension through a clean range of motion.

How many sets and reps should I do?

Because the rear delt is a small muscle, higher reps work well — try 3 to 4 sets of 12 to 20 reps per arm with a controlled tempo and a light-to-moderate weight.

Where should I feel this exercise?

You should feel it in the back of your shoulder and across your upper back, not in your lower back or biceps. If you don't, lighten the load and slow the tempo.

Is the cable single arm reverse fly good for beginners?

Yes. The cable's steady tension makes the movement easy to control, and working one arm at a time helps beginners learn the rear-delt squeeze with light weight.

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