Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredCable
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Shoulders
One-Arm Bent-Over Cable Reverse Fly Instructions
- Set the pulley of a dual cable machine to the low setting and select the weight you wish to use.
- Stand facing away from the machine and grasp the opposite handle with one hand.
- With a slight bend in your knees, bring your torso forward by bending at the waist. This is the starting position.
- 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.
- Squeeze your shoulder blades at the height of the movement and then begin slowly lowering the handle back to the starting position.
- Repeat for desired reps, and repeat with your other hand.
One-Arm Bent-Over Cable Reverse 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.
2 Comments
This voice over of this exercise is explaining a hamstring curl. Not sure if it's the video or a glitch on my phone?
It is not a glitch on your phone, Sarah. I appreciate you pointing this out and will advise my editor.
Thanks!