# Cable Single Arm Bear Fly - Canonical: https://fitwill.app/exercise/10095/cable-single-arm-bear-fly/ - Media ID: 10095 - Primary muscle: Shoulders - Body part: Shoulders - Equipment: Cable Machine - Video: https://fitwill.app/videos/10095/cable-single-arm-bear-fly.mp4 ## Description The Cable Single Arm Bear Fly is a quadruped cable exercise that combines a single-arm horizontal raise with a demanding anti-rotation core hold. You set up on all fours beside a cable machine with the pulley at its lowest setting, grip a single handle with one hand, and sweep that arm up and out to the side against the pull of the low cable while your shoulders, trunk, and legs hold a stable kneeling position. What makes this movement stand out is the asymmetry. Because the cable pulls sideways toward the stack while you are balanced on one hand and both knees, your midsection has to resist rotation the entire time. That means you are training the rear and side delts through the arm motion while the obliques, deep core, and hip stabilizers work isometrically to keep your torso square to the floor. The elevated kneeling position also loads the quadriceps and hip flexors, which is why this variation feels noticeably harder than a supported fly. This exercise suits lifters who want more from their shoulder and upper back work than a machine or bench fly can offer, and it is particularly useful for people building trunk stability for pressing, carrying, or rotational sports. Because the cable provides smooth tension through the whole arc, you can load the rear delt at angles that dumbbells make awkward from a kneeling position. Setup details matter here more than in most fly variations. The pulley must be at the bottom so the resistance pulls diagonally down and toward the machine, and your working side should face away from the stack so the arm travels outward as you raise it. If your starting stance is too narrow or your torso is already twisted toward the cable, you lose the anti-rotation demand that defines the exercise. To perform it well, think of the arm as the only moving part. Sweep the handle up and out in a wide arc until the arm reaches roughly shoulder height or slightly above, pause briefly, then lower it back toward the floor under control. Your supporting hand stays planted under your shoulder, your hips stay level, and your head stays in line with your spine. Any twisting of the hips or collapsing of the supporting shoulder means the weight is too heavy. Use moderate weights and higher repetitions with this movement. It works well as a finishing exercise on shoulder or upper back days, as part of a core stability circuit, or as a warm-up activation drill before pressing work. Start light, master the kneeling position first, and only add load when you can keep your torso from rotating through every rep. ## Instructions 1. Set the pulley of the cable machine to its lowest position and attach a single handle. 2. Kneel on all fours on the floor beside the machine with your working side facing away from the stack, so the cable runs under or beside your body to that hand. 3. Grip the handle with one hand and place your other hand flat on the floor directly under your supporting shoulder; set your knees under your hips and rest the tops of your feet on the floor. 4. Brace your abs, tuck your chin slightly, and level your hips so both sides of your pelvis face the floor before the arm moves. 5. Keeping a soft bend in the elbow, sweep the handle up and out to the side in a wide arc, letting the cable glide past your body. 6. Raise the arm until it reaches about shoulder height or a little higher, feeling the rear and side of the shoulder do the work, and pause for a beat at the top. 7. Lower the handle slowly back toward the floor along the same arc, resisting the cable's pull toward the machine the whole way down. 8. Exhale as you raise the arm and inhale as you lower it, keeping your breathing steady instead of holding your breath. 9. Complete all repetitions on one side, then switch hands and repeat on the other side with the same setup facing the opposite direction. 10. Release the handle, stand up carefully, and reset the cable before adjusting the weight. ## Tips & Tricks - The most common fault is rotating the hips toward the ceiling as the arm rises; film yourself from behind or place a water bottle on your lower back to catch unwanted twisting. - Do not let the cable drag your hand backward toward the stack between reps — keep active tension in the shoulder by pausing with the arm slightly off the floor rather than fully relaxing. - If your supporting wrist or shoulder aches, spread your fingers, press the floor away, and think of pushing the ground down instead of sagging into it. - Choose a weight you can lift without your torso tilting; the kneeling position turns even light loads into a full-body challenge, so most people need far less weight than a standing lateral raise. - Keep the elbow bend constant and small — straightening and bending the arm turns the fly into a partial rear-delt row and changes the resistance curve. - Kneel on a folded mat or pad if the floor is hard; discomfort in the knees will make you shift your weight and break your alignment before the shoulders fatigue. - Move the arm in a wide, arcing path away from your body rather than pulling it up close to your side; the arc is what keeps tension on the rear delt instead of the lats. - If your core gives out before your shoulder does, that is normal at first — cut the set short or drop the weight rather than letting your lower back round. - Control the lowering phase for two to three seconds; the eccentric against the low cable is where most of the stability demand lives. ## Frequently Asked Questions ### What muscles does the Cable Single Arm Bear Fly work? The primary movers are the rear and side deltoids of the working arm, with the upper back assisting the sweep. Because you hold a quadruped position against sideways cable pull, the obliques, deep core, and hip stabilizers work hard isometrically, and the quadriceps support the kneeling stance. ### Why is the pulley set at the bottom for this exercise? A low pulley makes the cable pull diagonally downward toward the machine, so raising the arm out to the side works the shoulder through a full arc against constant tension. It also creates the rotational pull that forces your core to stabilize. ### Is the Cable Single Arm Bear Fly suitable for beginners? Yes, as long as beginners start with very light weight and focus on keeping the hips level. The kneeling position is actually forgiving on the lower back, but the balance and anti-rotation demands take a few sessions to feel natural. ### How is this different from a regular cable rear delt fly? A standard rear delt fly is usually done standing, seated, or bent over with both arms or a supported torso. The bear position removes that support, so your trunk and hips must stabilize you on one hand, turning a shoulder isolation exercise into a combined shoulder and core movement. ### Should my hips stay facing the floor during the movement? Yes. Your pelvis and torso should stay square to the floor with hips level throughout the rep. If your trunk rotates toward or away from the cable as the arm rises, the weight is too heavy or the core is fatiguing. ### What can I use instead of a cable machine for this movement? You can perform the same quadruped single-arm arc with a light dumbbell, though the resistance direction will change and tension at the bottom will drop. A resistance band anchored low to a rack is a closer substitute because it keeps sideways tension similar to the cable. ### How many sets and reps should I do? Two to four sets of 10 to 15 reps per side works well for most lifters. Because the stabilizing demand is high, favor moderate reps with strict torso position over heavy weights for low reps. ### My supporting shoulder collapses when I raise the working arm — how do I fix it? Press actively through the floor with the supporting hand, keep that elbow slightly soft rather than locked, and slightly reduce the weight. Strengthening your pushing and plank work separately will also improve how long you can hold the position. ### Is it safe for my knees and wrists? For most people, yes — place a pad under your knees and keep the wrists stacked under the supporting shoulder. If you have a current knee, wrist, or shoulder injury, get clearance from a qualified professional before loading this position.