Cable Single-Arm Reverse 45-Degree Fly
The Cable Single-Arm Reverse 45-Degree Fly mainly works the shoulders, with help from the traps and back. You'll need: cable machine and single handle attachment.
Required Equipment
Cable Single-Arm Reverse 45-Degree Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
How to do the Cable Single-Arm Reverse 45-Degree Fly
Set the cable pulley to a high position and attach a single handle, standing sideways to the machine.
Grab the handle with your outside hand, keeping a slight bend in your elbow throughout the movement.
Brace your core and pull the handle outward and upward across a 45-degree angle away from your body.
Pause briefly at the top as you squeeze your rear shoulder and upper back muscles.
Slowly return the handle to the starting position in a controlled manner before repeating for your desired reps.
Cable Single-Arm Reverse 45-Degree Fly FAQs
What muscles does the Cable Single-Arm Reverse 45-Degree Fly work?
The Cable Single-Arm Reverse 45-Degree Fly mainly works the shoulders, with help from the traps and back. The main muscles are the posterior deltoid.
What equipment do you need for the Cable Single-Arm Reverse 45-Degree Fly?
Cable machine and single handle attachment.
What workout day should the Cable Single-Arm Reverse 45-Degree Fly go on?
It belongs on push day in a push/pull/legs routine.
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