Single-Arm Cable Rear Delt Flye

GymDaze demonstration

Watch Single-Arm Cable Rear Delt Flye

Technique

How to perform Single-Arm Cable Rear Delt Flye

1. Set a cable pulley around shoulder height and stand sideways with your working hand farthest from the machine.
2. Grip the cable end as demonstrated, or use a single D-handle, and brace your free hand on the tower.
3. Reach the working arm across your body toward the pulley with a small bend in the elbow and the thumb initially pointing toward the pulley.
4. Sweep the arm out to the side while rotating outward so the thumb turns upward as the arm reaches the side.
5. Keep the elbow angle fixed and the torso still; do not turn the movement into a row.
6. Reverse the sweep and rotation under control, then complete the repetitions and switch sides.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid.