Strength Training · Bodybuilding
Single-Arm Cable Reverse Fly
The single-arm cable reverse fly trains the back of your shoulder by pulling a handle outward across your body, with cable tension throughout the movement.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Set the cable pulley at shoulder height.
- Stand sideways to the pulley with your feet hip-width apart.
- Grasp the handle with your farther hand, positioning it across your chest.
- Step away from the pulley until the cable is taut.
- Bend your working elbow slightly.
- Sweep your arm outward at shoulder height until your upper arm lines up with your torso.
- Return the handle to the starting position across your chest.
Form cues
- Keep your wrist straight.
- Keep your shoulder away from your ear.
- Exhale as you open your arm.
Common mistakes
- Twisting your torsoKeep your chest facing the same direction throughout the rep so the movement comes from your shoulder.
- Turning the fly into a rowMaintain the same elbow angle instead of bending your elbow farther as you pull.
- Rushing the returnTake about two seconds to bring the handle back without letting the weight stack slam.
Safety
Heavy or jerky reps can strain the shoulder, especially when fatigue reduces control. Forcing the arm far across your chest can also irritate a sensitive shoulder.
- Start with a light load and increase it in small increments.
- Shorten the cross-body reach if you feel pinching or discomfort.
- Let the weight stack settle fully before releasing the handle.
If you have ongoing shoulder pain or a recent shoulder injury, ask a physiotherapist or doctor about a suitable range of motion before adding resistance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Column
- Single Cable Handle
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per side
- Rest
- 1 min
Start with your weaker side and match its reps on the other side.