Single-arm bent-over cable rear delt fly

The single-arm bent-over cable rear delt fly is an exercise targeting the rear deltoids. It is a great way to isolate this area of the shoulder and attack each side independently. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout.

Benefits

Builds size and definition in the shoulders, traps, and upper back
Works on muscular imbalances between sides
The cable keeps constant tension on the muscles

Type: Strength
Main Muscle Worked: Shoulders
Equipment: Cable
Level: Intermediate

8.5

Average

Single-arm bent-over cable rear delt fly Images

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Single-arm bent-over cable rear delt fly Instructions

Single-arm bent-over cable rear delt fly muscle diagram

Select a weight and hold the handle of the low pulley with your right hand.
Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
Slowly lower the weight back to the starting position as you breathe in.
Repeat for the recommended amount of repetitions and repeat the movement with the other arm.

Variations: You can perform this exercise with dumbbells or exercise bands.