One-Arm Cable Reverse Fly overview
The One-Arm Cable Reverse Fly is a unilateral exercise that targets the rear deltoids, upper traps, and rhomboids. This movement helps improve shoulder and upper back strength, enhances muscle balance, and contributes to overall upper body development. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the One-Arm Cable Reverse Fly in your strength training routine.
The One-Arm Cable Reverse Fly primarily targets the rear deltoids and upper back muscles.
One-Arm Cable Reverse Fly – how to perform
- Step 1: Set up a cable machine with a D-handle attached at chest height.
- Step 2: Stand sideways to the cable machine, grasping the handle with the hand farthest from the machine.
- Step 3: Take a step forward with the foot closest to the machine, creating tension in the cable.
- Step 4: Hinge at the hips, keeping your back flat and chest up, until your torso is almost parallel to the ground.
- Step 5: Maintain a slight bend in the elbow and ensure your back remains in a neutral position.
- Step 6: Initiate the movement by raising your arm laterally to the side, squeezing your shoulder blades together.
- Step 7: Lift your arm to shoulder height or slightly above, forming a “T” shape with your body.
- Step 8: Slowly lower your arm back to the starting position with control.
Perform each repetition with controlled movements, focusing on the contraction of the rear deltoids and upper back muscles.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Keep a slight bend in your elbow to reduce stress on the joint.
- Maintain a neutral spine and avoid rounding your shoulders.
- Engage your core muscles for stability throughout the movement.
- Control the speed of the exercise to maximize muscle engagement.
Variations
- Seated One-Arm Cable Reverse Fly: Perform the exercise while seated for a different angle of engagement.
- Partial Range of Motion: Focus on the top half or bottom half of the movement to create variation.
- Paused Reps: Introduce a brief pause at the top of each repetition for increased time under tension.
- Reverse Grip One-Arm Cable Reverse Fly: Perform the exercise with a reverse (palms facing down) grip for a different emphasis on the rear deltoids.