Single Arm Reverse Cable Fly

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

1. Attach a single handle cable extension to a low pulley on a cable machine.
2. Grasp the handle with your right hand and stand facing the machine with your feet shoulder-width apart.
3. Bend your torso forward at a 45-degree angle and bring your right arm across your body so that your elbow stays close to your ribs and your palm is facing away from you. This is your starting position.
4. Keeping your torso stationary, raise the handle diagonally across your body until your arm is fully extended and parallel to the floor.
5. Reverse up your motion to the starting position.
6. Complete your desired number of repetitions and then repeat with your left arm.

Single Arm Reverse Cable Fly Tips

1.   Keep your weights light and practice good form.
2.   Take a deep breath and squeeze your shoulder blades.
3.   Only move your shoulders. Your body should remain as still as possible, and your arms should maintain the same form throughout your movement.
4.   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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