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Shoulders · Cable

Reverse Fly Single Arm (Cable)

A movement that trains your shoulders, done with a cable. Your traps and middle back help out.

Reverse Fly Single Arm (Cable), starting position
EquipmentCable
Type—
Push or pull—
LevelBeginner

Muscles you'll work

Reverse Fly Single Arm (Cable) muscles worked, front viewReverse Fly Single Arm (Cable) muscles worked, back view
ShouldersPrimaryTraps · Middle BackSecondary

How to do it

  1. Attach a D-handle to each side of a cable machine at shoulder height.
  2. Stand in the middle of the cable machine with your feet shoulder-width apart.
  3. Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
  4. Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
  5. Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
  6. Pause for a moment at the peak of the movement, then slowly return to the starting position.
  7. Repeat for the desired number of repetitions.

More shoulder exercises

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