Cable Single-Arm Upright Rear Delt Fly
Cable single-arm upright rear delt fly isolates the rear deltoids with constant tension to build shoulder hypertrophy and correct imbalances; performed unilaterally for targeted upper body development.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Obliques
Popularity Score
6
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, Lower Traps
Obliques
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the cable pulley to shoulder height and attach a D-handle. Stand sideways to the machine with the far hand gripping the cable, arm extended across the body, and the other hand stabilizing on the frame.
- Pull the cable outward in an arc, keeping elbows slightly bent and leading with the elbow.
- Squeeze the rear delt at full extension beside the body.
- Hold briefly at peak contraction.
- Slowly return the cable across the body, resisting tension.
- Switch sides after completing reps.
Coaching Tips
Form Cues
- Lead with elbow
- Keep shoulders down
- Squeeze rear delt
- Maintain slight elbow bend
- Brace core stable
Breathing
Inhale during the return phase and exhale as you pull the cable outward while bracing your core.
Tempo
2-1-2
Range of Motion
From arm extended across the body at shoulder height to full horizontal abduction with arm in line with shoulders, avoiding torso rotation.
Safety
Safety Notes
- Avoid heavy weights to prevent shoulder strain
- Keep elbows bent to protect joints
- Stabilize torso to isolate rear delts
- Consult professional if shoulder pain present
Spotting
No spotter needed; use machine safeties or lighter weight for control.
Common Mistakes
- Using momentum or jerking
- Shrugging shoulders up
- Locking elbows
- Rotating torso
- Overloading weight causing compensation
When to Avoid
- Shoulder impingement
- Acute rotator cuff injury
Flexibility Needed
- Adequate shoulder horizontal abduction range
Build Up First
- Familiarity with cable machines
- Basic shoulder stability
Also known as
Single-Arm Cable Rear Delt Fly, Upright Cable Rear Delt Fly, Cable One-Arm Rear Delt Fly
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