Reverse Fly Single-Arm (Cable)

A unilateral isolation exercise for the rear deltoid using a cable machine, where you stand sideways and pull the handle out and back with constant tension throughout the range of motion.

Instructions

1. Set a cable pulley to a low or mid position and attach a D-handle.
2. Stand sideways to the machine so your working arm is the one farthest from the pulley.
3. Reach across your body with the far hand and grip the D-handle, letting the cable cross in front of you.
4. Stand tall with a slight hip hinge, core braced, and shoulder blades retracted.
5. With a slight bend in the elbow, pull the handle out to the side and back in a wide arc until your arm is roughly parallel to the floor.
6. Pause briefly at the end of the movement, squeezing the rear deltoid.
7. Slowly return the handle to the start position under control.
8. Complete all reps on one side before switching.

Tips

• Keep the elbow angle consistent throughout — do not turn the movement into a row by bending the elbow further.
• The cable crossing in front provides a deeper stretch at the start compared to a dumbbell reverse fly.
• Stand far enough from the machine so there is tension on the cable even at the starting position.
• Use light to moderate weight; the rear delt is a small muscle and form breaks down quickly with excessive load.
• Unilateral training helps correct strength imbalances between sides and improves mind-muscle connection.
• Avoid shrugging or rotating the torso — keep the movement strict and isolated to the shoulder joint.