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Cable One Arm Reverse Fly

Cable One Arm Reverse Fly

The Cable One Arm Reverse Fly is a fantastic exercise that primarily targets the muscles of the upper back, specifically the rear deltoids. This exercise helps improve posture, sculpts and strengthens the back, and enhances overall upper body aesthetics. To perform the Cable One Arm Reverse Fly, you'll need access to a cable machine. Start by setting the pulley at shoulder height and attaching a D-handle to it. Stand with one foot forward, a slight bend in your knees, and a neutral spine. Grasp the handle with one hand, palm facing down, and step back to create tension in the cable. Keeping your core engaged and shoulders relaxed, initiate the movement by leading with your elbow and pulling your arm out to the side and slightly back. Imagine driving your elbow towards the opposite hip. Focus on using your back muscles to execute the movement rather than relying on your arm strength. At the end of the movement, squeeze the shoulder blade of the working arm towards the center of your back to fully engage the rear delts. Slowly return to the starting position with control and repeat for the desired number of repetitions before switching sides. Remember to use a weight that challenges your muscles without compromising your form. Start with lighter weights and gradually increase as you master the movement. As with any exercise, it's important to maintain proper form throughout to minimize the risk of injury and maximize the effectiveness of the exercise. Incorporating the Cable One Arm Reverse Fly into your workout routine can help you develop a stronger, more balanced upper back, improve shoulder stability, and enhance your overall physique.


  • Stand facing a cable machine with your feet shoulder-width apart and knees slightly bent.
  • Grab the handle of the cable machine with one hand and extend your arm directly in front of your shoulder, palm facing down.
  • Engage your core and keep your back straight throughout the exercise.
  • Slowly pull the cable handle out to the side and away from your body, keeping your arm slightly bent.
  • Focus on squeezing your shoulder blades together at the end of the movement.
  • Pause for a moment, then slowly return to the starting position.
  • Repeat for the desired number of repetitions, then switch arms.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise to maximize the benefits.
  • Incorporate both light and heavy weights into your training to target different muscle fibers and promote overall muscle growth.
  • Engage your core muscles and maintain a stable and upright posture throughout the exercise.
  • Start with a lighter weight and gradually increase the resistance as you build strength and proficiency.
  • Don't rush the movement; perform the exercise in a controlled and steady manner.
  • Use a full range of motion, allowing your arm to fully extend and contract during each repetition.
  • Add variety to your workout by incorporating different angles and hand positions for targeted muscle activation.
  • Incorporate cable one arm reverse fly into a well-rounded shoulder workout routine for balanced muscle development.
  • Listen to your body and adjust the weight and intensity to suit your fitness level and avoid injury.
  • Stay consistent with your training, aiming for regular sessions to see progress and improvements.

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