Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Shoulders

Shoulders Muscle Anatomy Diagram

One-Arm Cable Rear Delt Fly Instructions

  1. Set the pulley of a dual cable machine to the low setting and select the weight you wish to use.
  2. Stand facing away from the machine and grasp the opposite handle with one hand.
  3. With a slight bend in your knees, bring your torso forward by bending at the waist. This is the starting position.
  4. Moving only at the shoulder, uncross your arms by lifting your working arm in a semi-circular motion out to your side until your arm is parallel to the floor. Keep a slight bend in your elbows throughout the movement.
  5. Squeeze your shoulder blades at the height of the movement and then begin slowly lowering the handle back to the starting position.
  6. Repeat for desired reps, and repeat with your other hand.

One-Arm Cable Rear Delt Fly Tips

  • Practice good form with a lighter weight.
  • Squeeze your shoulder blades and pause for a moment at the top of the movement.
  • Focus on moving only at the shoulders. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.
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