Cable Single-Arm 45-Degree Rear-Delt Fly
Isolate your rear delts with precision. Using a 45-degree angle and cable tension, this exercise ensures maximum contraction and stability for a broader, more defined upper back.
The Cable Single-Arm 45-Degree Rear-Delt Fly mainly works the shoulders, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Cable Single-Arm 45-Degree Rear-Delt Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers); Rotator Cuff (infraspinatus)
Cable Single-Arm 45-Degree Rear-Delt Fly Variations and Alternatives
How to do the Cable Single-Arm 45-Degree Rear-Delt Fly
Setup
Set the pulley on a cable machine to shoulder height or slightly above.
Stand perpendicular to the machine. Reach across your body to grab the cable without an attachment (grab the rubber stopper or use a single handle).
Use your non-working hand to hold the cable machine frame for stability.
Execution
Keep your arm relatively straight with a slight micro-bend in the elbow.
Pull the cable backward and outward at a 45-degree angle away from your body, focusing on pulling with your elbow.
Continue the movement until your hand is in line with your shoulder or slightly behind the plane of your body.
Pause for 1-2 seconds at the peak contraction to maximize rear deltoid engagement.
Slowly return the cable across your body to the starting position under control.
Tips
Do not allow your torso to rotate; keep your chest facing forward throughout the set.
Ensure the movement is driven by the back of the shoulder rather than the triceps or traps.
Cable Single-Arm 45-Degree Rear-Delt Fly FAQs
What muscles does the Cable Single-Arm 45-Degree Rear-Delt Fly work?
The Cable Single-Arm 45-Degree 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 45-Degree Rear-Delt Fly?
None. The Cable Single-Arm 45-Degree Rear-Delt Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Cable Single-Arm 45-Degree Rear-Delt Fly go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Single-Arm 45-Degree Rear-Delt Fly variations and alternatives?
Similar exercises include the Machine Rear-Delt Fly and Cable Standing Face Pull.
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