Single-Arm Cable Rear-Delt Fly

One-arm cable rear delt fly: constant tension on one rear delt at a time.

• Isolation
• Cable
• Intermediate

How to do it

• High or mid cable: cross the arm and open in an arc with the elbow almost fixed
• Keep a slight fixed bend in the elbows and open by driving the elbows back
• Squeeze the rear delts without shrugging the traps

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

• Turning it into a row by bending and straightening the elbows
• Rotating the torso toward the cable as you open

Muscles worked

Primary

• Rear delt

Alternatives

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