Single-Arm Bent-Over Cable Reverse Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Bent-Over Cable Reverse Fly is an isolation exercise that primarily targets the shoulders, specifically the rear deltoid, while also engaging the upper back muscles such as the rhomboids and middle trapezius as secondary stabilizers. Performed using a cable machine, this movement involves bending at the hips to bring the torso nearly parallel to the floor, then lifting one arm in a wide arc away from the body to perform a reverse fly motion. The cable provides constant tension throughout the range of motion, enhancing muscle activation and control. This exercise is ideal for improving shoulder stability, posture, and muscular balance by focusing on one side at a time.
How to Perform
Set up the cable machine:
Attach a single handle to the lowest pulley on the cable machine.
Position yourself:
Stand sideways to the machine, and grab the handle with the hand furthest from the pulley. Take a small step back to create space.
Get into the bent-over stance:
Hinge forward at the hips until your torso is nearly parallel to the floor, keeping your back straight and knees slightly bent. Let your working arm hang straight down with a slight bend in the elbow.
Brace your core:
Engage your abdominal muscles and keep your neck neutral to maintain stability throughout the movement.
Start the movement:
With a controlled motion, lift your arm out to the side in a wide arc, keeping your elbow slightly bent. Focus on squeezing your rear shoulder and upper back muscles.
Reach the top position:
Raise your arm until it's roughly in line with your shoulder or slightly higher, making sure your torso doesn’t rotate. Pause briefly at the top to maximize muscle contraction.
Lower with control:
Slowly return your arm back to the starting position, maintaining tension in your muscles and avoiding momentum.
Repeat:
Complete the desired number of reps, then switch sides and repeat the same steps with the opposite arm.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your back flat and core engaged to protect your spine throughout the movement.
Avoid rotating your torso; isolate the rear delt by keeping your shoulders squared.
Use a light to moderate weight to maintain proper form and full range of motion.
Maintain a slight bend in your elbow to reduce stress on the joint.
Focus on squeezing your rear delt and upper back at the top of the movement.
Move slowly and with control—avoid using momentum to lift the weight.
Don’t let the cable snap back; control the eccentric (lowering) phase.
Keep your head in a neutral position to avoid neck strain.
Use a mirror or video to check for shoulder elevation or twisting.
Breathe out as you lift the arm and breathe in as you return to the starting position.
How Not to Perform
Do not round your back – This puts stress on your spine and shifts focus away from the target muscles.
Do not rotate your torso – Twisting your body reduces isolation of the rear delt and engages the wrong muscles.
Do not swing the arm or use momentum – This turns the movement into a power motion and wastes energy.
Do not lock your elbow – Keeping the elbow too straight increases joint stress and decreases muscle activation.
Do not lift too heavy – Using excessive weight sacrifices form and shifts work to the traps and lower back.
Do not shrug your shoulder – Elevating the shoulder engages the traps instead of isolating the rear delt.
Do not let the cable snap back – This can lead to injury and removes tension from the working muscle.
Do not stand too upright – Staying too vertical shifts the load away from the rear delts and toward other muscles.
Do not neglect core engagement – A loose core reduces stability and may cause poor balance or strain.
Do not rush the reps – Fast reps reduce time under tension and lead to poor muscle control.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
