Single-Arm Cable Rear Delt Flye

Technique

How to perform Single-Arm Cable Rear Delt Flye

1. Attach a single‑handle grip to a cable pulley set at about shoulder height and stand sideways to the machine, reaching across your body with the outside hand to grasp the handle (palm facing downward).
2. Step away until the cable is taut, plant your feet hip‑width apart with a slight forward hinge in your hips, and brace your core while keeping a soft bend in your working elbow.
3. This is your starting position.
4. Exhale as you sweep the handle outward and backward in a wide arc, leading with your elbow and squeezing your rear delt while avoiding any torso rotation or shrugging.
5. Pause briefly when your hand is in line with your shoulder and you feel full contraction in the rear delt and upper back.
6. Inhale as you return the handle to the starting position under control, maintaining tension on the muscle without letting the weight stack touch down.
7. Repeat for the prescribed repetitions, then switch sides and perform the same sequence with the opposite arm.

GymDaze demonstration

Watch Single-Arm Cable Rear Delt Flye

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid.