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Shoulders · Cable
Cable Single Arm Reverse Fly
Cable Single Arm Reverse Fly is a beginner isolation strength exercise that works the delts (shoulders), with the middle back, forearms and core assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Shoulders · Posterior Deltoids
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Shoulders · Lateral Deltoids
- Middle Back · Latissimus Dorsi, Teres Major
- Forearms · Forearm Flexors
- Core · Rectus Abdominis, Transversus Abdominis
How to do Cable Single Arm Reverse Fly
- Stand sideways to a cable machine with the pulley set at shoulder height and hold the handle with the arm farthest from the machine. Extend your arm across the front of your body with a slight bend in your elbow.
- Pull the handle outward and backward in a wide horizontal arc until your arm is in line with your shoulder.
- Pause briefly while squeezing your posterior deltoid.
- Slowly return the handle along the same arc to the starting position and repeat for the desired number of repetitions before switching sides.
Form tips
- Maintain a slight bend in your elbow throughout the exercise.
- Keep your torso upright and avoid rotating as you pull.
- Control the return phase to maintain constant muscle tension.
- Inhale as you return to the starting position and exhale as you pull the handle outward.
Cable Single Arm Reverse Fly alternatives
More delts exercises
Cable Single Arm Reverse Fly FAQ
What muscles does Cable Single Arm Reverse Fly work?
Cable Single Arm Reverse Fly mainly works the delts in the shoulders (Posterior Deltoids, Trapezius and Rhomboids). The middle back, forearms and core work as secondary muscles.
What equipment do you need for Cable Single Arm Reverse Fly?
You need a cable.
How many sets and reps of Cable Single Arm Reverse Fly should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Single Arm Reverse Fly good for beginners?
Yes. Cable Single Arm Reverse Fly is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Cable Single Arm Reverse Fly burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Single Arm Reverse Fly?
Other exercises for the delts include Band Reverse Fly, Kettlebell Single Arm Rear Delt Fly, One Arm Reverse Dumbbell Fly and Reverse Machine Fly.
For developers
Use Cable Single Arm Reverse Fly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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