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

Cable 45 degrees Single Arm Reverse Grip Reverse Fly

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Shoulders
Tipo
Strength

The cable 45 degrees single arm reverse grip reverse fly is a single-arm shoulder isolation exercise that targets the rear deltoid, with help from the upper back. Performed one arm at a time on a cable machine using an underhand (reverse) grip and a 45-degree body lean, it builds rear-shoulder strength and balance while the constant cable tension keeps the muscle loaded through the full range.

Cómo hacer el Cable 45 degrees Single Arm Reverse Grip Reverse Fly

  1. 1Set a single handle on a cable machine at roughly hip height and select a light, controllable weight.
  2. 2Grip the handle with an underhand (supinated) grip and step back so the cable is taut.
  3. 3Hinge slightly at the hips and lean your torso forward to about 45 degrees, keeping your back flat and core braced.
  4. 4Reach the working arm across your body so the handle starts near the opposite hip, elbow soft and shoulder relaxed.
  5. 5Pull the handle out and back in a wide arc, leading with your elbow and squeezing your rear deltoid and upper back at the end.
  6. 6Pause briefly when your arm is roughly in line with your shoulder, feeling the contraction behind 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 hand and repeat.

Consejos de técnica

  • Lead the movement with your elbow rather than your hand to keep tension on the rear deltoid instead of the arm.
  • Keep a soft, fixed elbow angle throughout so the rep is a fly, not a row.
  • Use a slow, controlled tempo and a full range of motion to make the constant cable tension count.
  • Keep your torso angle steady at about 45 degrees and avoid rotating or swinging to move the weight.
  • Train each arm independently to even out any left-to-right rear-shoulder imbalance.

Errores comunes

  • Using too much weight, which forces you to swing and recruit momentum instead of working the rear deltoid.
  • Bending and straightening the elbow to row the handle, which shifts the load onto the back and biceps and loses the fly pattern.
  • Shrugging the shoulder up toward the ear, which puts the upper traps in charge and reduces rear-delt work.
  • Rounding the lower back during the forward lean, which strains the spine and removes tension from the target muscle.
  • Cutting the range short and not letting the arm reach across the body, which limits the stretch and contraction.

Preguntas frecuentes

What muscles does the cable single arm reverse fly work?

It primarily works the rear deltoid (the back of the shoulder), with the upper-back muscles assisting to pull the arm back and squeeze at the top.

Why use a reverse (underhand) grip on this exercise?

The reverse grip changes the line of pull and can help some lifters feel the rear deltoid more while keeping the shoulder in a comfortable position through the arc.

How many sets and reps should I do?

Because this is a rear-delt isolation move, use lighter weight for higher reps — about 3 to 4 sets of 12 to 20 reps per arm with strict form usually works well.

Is the cable single arm reverse fly good for beginners?

Yes. Working one arm at a time with light cable tension makes the movement easy to control and learn, and it helps fix side-to-side rear-shoulder imbalances.

Where should I feel this exercise?

You should feel it in the back of your working shoulder (the rear deltoid) and across the upper back, not in your lower back, neck, or biceps.

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