Cable High-Pulley Single-Arm Rear-Delt Fly
Isolate and strengthen your rear delts with this effective cable exercise. Improve shoulder stability and posture!
The Cable High-Pulley Single-Arm Rear-Delt Fly mainly works the shoulders, back and traps. You'll need: cable machine or single handle attachment.
Required Equipment
Cable High-Pulley Single-Arm Rear-Delt Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Secondary
Side Shoulder (lateral deltoid)
Cable High-Pulley Single-Arm Rear-Delt Fly Variations and Alternatives
How to do the Cable High-Pulley Single-Arm Rear-Delt Fly
Position the cable machine at its lowest setting and attach a single handle to the pulley.
Stand perpendicular to the cable machine, with feet shoulder-width apart for stability.
Bend slightly at your hips and knees, and maintain a straight back.
Grab the handle with the hand opposite to the side of the cable machine. Your palm should be facing down.
Keep a slight bend in the elbow of the working arm throughout the movement.
Brace your core and ensure that your non-working hand is on your waist or used for balance.
While keeping your torso fixed, exhale and lift your working arm out to the side and up to shoulder height. The movement should be similar to spreading your wings, therefore, engage your rear delts and upper back muscles.
Squeeze your shoulder blades together at the top of the movement.
Inhale as you slowly return the handle to the start position, controlling the weight with the same path.
Repeat the movement for the desired number of repetitions before switching to the other arm.
Be sure to perform the exercise in a controlled manner, avoiding any momentum or swinging to ensure maximum engagement of the target muscles. Adjust the weight according to your strength levels, aiming for a weight that makes the last few reps challenging but still allows you to maintain good form.
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Cable High-Pulley Single-Arm Rear-Delt Fly FAQs
What muscles does the Cable High-Pulley Single-Arm Rear-Delt Fly work?
The Cable High-Pulley Single-Arm Rear-Delt Fly mainly works the shoulders, back and traps. The main muscles are the posterior deltoid, rhomboids and trapezius.
What equipment do you need for the Cable High-Pulley Single-Arm Rear-Delt Fly?
Cable machine or single handle attachment.
What workout day should the Cable High-Pulley Single-Arm Rear-Delt Fly go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable High-Pulley Single-Arm Rear-Delt Fly variations and alternatives?
Similar exercises include the Loop-Band Reverse Fly, Cable Reverse 45-Degree Fly, Cable Single-Arm Front Raise and Cable Single-Arm Bent-Over Lateral Raise.
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