Exercise Description |
|
Main Target Muscles |
Shoulders |
Secondary Target Muscles |
None |
Workout Type |
Strength |
Gym Gear |
Cable |
Fitness Level |
Beginner |
Compound/Isolated |
Isolated |
Power Move |
Pull |
Target Muscle Group: Shoulders

Single Arm Reverse Cable Fly Overview
Single Arm Reverse Cable Fly is a resistance exercise that targets the rear shoulders as well as the major upper back muscles. It can be done at the gym or at home with just a pair of dumbbells. You can also add the reverse fly to your upper-body strength-training program.
How to Do it
- Adjust the tension on a dual cable machine's pulleys to low and choose the weight you want to use.
- Keep your face away from the machine, and grab the right handle using your left hand.
- Straighten your arms straight up and cross your arms. Your stack should have a slightly different weight.
- Your knees should be slightly bent. Now, bend at the waist and move your torso forward. Keep your head straight up with your eyes forward. This is your starting position.
- Move only towards the shoulder and cross your arms. Lift your left arm outwards in a semicircle motion until your arm touches the floor. Throughout the movement, keep a slight bend in your elbows.
- Begin by squeezing your shoulder blades to the height of the movement. Next, slowly lower the handle back into the starting position. Cross your right arm again.
- Continue doing this until you reach the desired reps. Next, grip the left handle using your right hand. Repeat for the other arm.
Exercise Tips
- Keep your weights light and practice good form.
- Take a deep breath and squeeze your shoulder blades.
- Only move your shoulders. Your body should remain as still as possible, and your arms should maintain the same form throughout your movement.
- It is a good idea to start with your weakest arm. Many people will find that it is their left arm.

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