Single-Arm Cable Reverse Fly

Body region

• Shoulders
• Back

Equipment

• Cable Station

Technique

1. Set a single handle at shoulder height and stand side-on, with the machine on your non-working side.
2. Reach across your body and take the handle with the far hand, arm straight in front of the chest.
3. Sweep the arm out to the side until it lines up with your shoulder.
4. Return slowly across the body and switch sides after the set.

Cues

• Keep the hips and shoulders facing forward.
• Keep a soft, fixed bend in the elbow.
• Move the arm at shoulder height, not down toward the hip.

Common mistakes

• Rotating the torso to swing the handle.
• Bending the elbow and rowing the handle back.
• Shrugging the working shoulder.

Variations

• Lying Cable Reverse Fly

Alternatives

• Rear Delt Fly
• Machine Reverse Fly
• Face Pull