Cable 45 Degree One Arm Reverse Fly

Stand facing the cable machine, grab the handle from the high pulley on the side opposite your working arm, and reach the arm across your chest at shoulder height. Position yourself so the cable comes down diagonally at about 45 degrees, and brace the abs and glute on the opposite side to lock your torso.

Keep a slight bend in your elbow and open your arm outward at shoulder height until it reaches your side. Keep your torso from rotating and hold the feeling of the rear delt opening your arm behind you.

Pause briefly at the top, then slowly bring your arm back in front of your chest. Return only as far as your shoulder stays from rolling forward to keep tension on that rear delt.

Focus on the back of one shoulder contracting as it spreads your arm to the side. Because the cable comes down at an angle from above, the back of your shoulder stays under tension even where your arm crosses in.

Twisting your torso to send your arm farther lets torso rotation work more than the rear delt. If your hand drops below shoulder height, the cable angle changes and the tension fades, so hold the height.

Exhale as you open your arm and inhale as you return. Keep breathing on each side to help prevent your torso from swaying.

This makes side-to-side differences easier to spot than the two-arm 45 degree reverse fly, so start with your weaker side. Matching the reps and tempo from your weaker side on the other side helps build balance.