Cable Single-Arm Bent-Over Rear-Delt Fly
The Cable Single-Arm Bent-Over Rear-Delt Fly mainly works the shoulders, with help from the back and traps. You'll need: cable machine.
Required Equipment
Cable Single-Arm Bent-Over Rear-Delt Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Side Shoulder (lateral deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
How to do the Cable Single-Arm Bent-Over Rear-Delt Fly
Starting Position
Set an adjustable cable pulley to its lowest position.
Stand perpendicular to the cable machine with your feet shoulder-width apart.
Hinge forward at the hips, keeping your back straight and core engaged. Use your non-working hand to support your body by resting it on your thigh or the machine frame if stable.
Reach across your body with your working hand to grab the handle attached to the low pulley.
Movement
Maintain a slight bend in your working elbow throughout the entire movement.
Exhale and initiate the movement by pulling the handle upwards in an arc, moving your arm out to the side until your upper arm is roughly parallel to the floor.
Focus on leading with your elbow and squeezing your rear deltoid at the top of the motion.
Ensure you do not rotate your torso as you lift your arm.
Inhale and slowly return the weight along the same arc to the starting position under control.
Cable Single-Arm Bent-Over Rear-Delt Fly FAQs
What muscles does the Cable Single-Arm Bent-Over Rear-Delt Fly work?
The Cable Single-Arm Bent-Over Rear-Delt Fly mainly works the shoulders, with help from the back and traps. The main muscles are the posterior deltoid.
What equipment do you need for the Cable Single-Arm Bent-Over Rear-Delt Fly?
Cable machine.
What workout day should the Cable Single-Arm Bent-Over Rear-Delt Fly go on?
It belongs on pull day in a push/pull/legs routine.
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