Single-Arm Cable Rear-Delt Fly

Cable variation designed to maintain continuous tension and precisely adjust the working angle throughout the range of motion.

• Isolation
• Cable
• Intermediate

How to do it

• Align the pulley with the direction the load should travel
• Keep the cable taut in the starting position too
• Return slowly without letting the weight stack crash

Sets, reps and tempo

Ranges: 15–20 reps · 0–1 RIR

Tempo: Open for 1 s, squeeze at the back, return for 2–3 s resisting

Common mistakes

• Standing too close or too far away and distorting the angle
• Letting the load pull the joint during the return

Muscles worked

Primary

• Rear delt

Alternatives

• Cable Reverse Fly
• Rear Delt Fly / Reverse Pec Deck
• Dumbbell Rear Delt Fly
• Face Pull