Exercise guide
Cable 45 Degrees Single Arm Reverse Fly
- Intermediate
- Isolation
- Rep-based
- Back
This unilateral isolation exercise targets the posterior deltoids and middle trapezius by aligning the cable's resistance with the specific fiber orientation of the rear delt. The 45-degree arm path maximizes tension on the upper back while reducing impingement risk compared to a strictly horizontal fly.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to shoulder height and use either a D-handle or grip the cable's rubber stopper directly.
- Stand sideways to the cable machine with your feet shoulder-width apart and a slight bend in your knees for stability.
- Reach across your body with the outside arm to grab the cable, ensuring your arm is positioned across your chest.
- Step away from the machine until there is active tension on the cable in the starting position.
How to do it
- 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.
- Exhale as you pull back until your arm is nearly in line with your shoulder, focusing on the squeeze in your rear delt.
- Inhale as you slowly return the cable to the starting position, resisting the weight to maintain tension throughout the eccentric phase.
- 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.