Shoulders · Rear delts
Single-Arm Reverse Fly
The Single-Arm Reverse Fly mainly trains your rear delts. Also working: upper back.
One cable
Standing, light pull
How to do it
- Stand side-on to the machine and reach across your chest with the outside hand
- Free hand on your hip or on the frame
- Sweep your arm, almost straight, in an arc out and back
- Return slowly across the front of your body
Coach’s tip
With one arm you feel the rear delt much better than in the crossed-over version. Go really light: as soon as the shoulder blade takes over or your torso starts to rotate, it’s too heavy.
Setup
Pulley
Pulley at shoulder height
Grip
One single handle or the cable end itself
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (rear delts). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Single-Arm Reverse Fly work?
Mainly the rear delts. The upper back help.
How do I set up the cable machine for the Single-Arm Reverse Fly?
Pulley: Pulley at shoulder height. Grip: One single handle or the cable end itself.
What can I do instead of the Single-Arm Reverse Fly?
For the same movement: Face Pull, Cross-Cable Reverse Fly and Face Pull with Two Handles. In DCFT you swap with one tap.
DCFT
The Single-Arm Reverse Fly in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.