Single Arm Reverse Cable Fly

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Single Arm Reverse Cable Fly

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

  1. Adjust the tension on a dual cable machine's pulleys to low and choose the weight you want to use.
  2. Keep your face away from the machine, and grab the right handle using your left hand.
  3. Straighten your arms straight up and cross your arms. Your stack should have a slightly different weight.
  4. 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.
  5. 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.
  6. 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.
  7. 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

  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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