Cable 45 Degrees Single Arm Reverse Fly

Muscles worked

Setup

1. Set the cable pulley to shoulder height and use either a D-handle or grip the cable's rubber stopper directly.
2. Stand sideways to the cable machine with your feet shoulder-width apart and a slight bend in your knees for stability.
3. Reach across your body with the outside arm to grab the cable, ensuring your arm is positioned across your chest.
4. Step away from the machine until there is active tension on the cable in the starting position.

How to do it

1. Pull the cable across and away from your body in a wide arc, moving your arm at a 45-degree angle relative to your torso.
2. Exhale as you pull back until your arm is nearly in line with your shoulder, focusing on the squeeze in your rear delt.
3. Inhale as you slowly return the cable to the starting position, resisting the weight to maintain tension throughout the eccentric phase.
4. Maintain a controlled 2-1-2 tempo (2 seconds out, 1 second pause, 2 seconds back).

Form checklist

• Keep your torso completely still; avoid rotating your chest or hips to generate momentum.
• Maintain a fixed, slight bend in the elbow to keep the focus on the shoulder joint rather than the triceps.
• Keep your shoulder blades retracted and depressed—do not let your shoulder shrug up toward your ear.
• Ensure your wrist remains neutral and firm throughout the movement.

Pro tips

• Think about pushing the weight 'away' from you toward the back corner of the room rather than just pulling it back.
• Initiate the movement by driving your elbow back to better engage the posterior deltoid fibers.
• For maximum engagement, stop the movement just before your arm passes your torso to keep constant tension on the rear delt.

Make it harder

• Add a 2-second isometric hold at the point of peak contraction.
• Slow the eccentric (return) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the cable 45 degrees single arm reverse fly work?

The cable 45 degrees single arm reverse fly primarily targets the deltoids, and also works the rhomboids as secondary muscles.

What equipment do you need for the cable 45 degrees single arm reverse fly?

The cable 45 degrees single arm reverse fly uses cable.

Is the cable 45 degrees single arm reverse fly good for beginners?

The cable 45 degrees single arm reverse fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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