Cable Single-Arm Bent Over Rear Delt Fly
A unilateral cable isolation exercise targeting rear deltoids and upper back to build shoulder balance and improve posture; constant tension aids muscle activation and corrects imbalances.
About Exercise
Equipment
Single Cable Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Lats
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
7/10Mid Traps
Lats
4/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a D-handle to the low pulley of a cable machine. Stand sideways, hinge at hips with flat back, grasp handle across body with working arm hanging down.
- Hinge forward at hips until torso is nearly parallel to floor, knees slightly bent, core engaged.
- Grip handle with slight elbow bend, arm extended across body.
- Lead with elbow to raise arm out to side until parallel to floor.
- Squeeze rear delt at top without shrugging shoulders.
- Slowly lower arm back to start, maintaining control.
- Switch sides after completing reps.
Coaching Tips
Form Cues
- Lead with elbow
- Keep back flat
- Squeeze rear delt
- Avoid torso rotation
- Control the descent
Breathing
Inhale as you lower the handle; exhale as you raise it. Brace core throughout.
Tempo
3-1-2
Range of Motion
Arm moves from hanging straight down to parallel with floor at shoulder height, elbow slightly bent throughout.
Safety
Safety Notes
- Avoid if acute shoulder pain or lower back issues
- Use light weight to maintain form
- Keep neutral spine to protect back
- Stop if joint discomfort occurs
Spotting
Spotting not required; use machine safeties if needed for heavy loads.
Common Mistakes
- Rounding lower back
- Using momentum
- Excessive shoulder shrug
- Locking elbows
- Twisting torso
When to Avoid
- Shoulder impingement
- Lower back strain
Flexibility Needed
- Hip hinge mobility
- Shoulder external rotation
Build Up First
- Basic cable machine proficiency
- Hip hinge technique
Also known as
Single-Arm Cable Rear Delt Fly, Bent Over Cable Rear Delt Raise, One-Arm Cable Reverse Fly
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