Cable High One Arm Reverse Fly

Stand facing the cable machine, hold the frame with one hand, and grab the handle from the high pulley on the opposite side with the other. Start with the working elbow bent, the upper arm raised near shoulder height, and your hand beside your head.

Drive your elbow out and back to draw the handle outward and down, gradually straightening your elbow until your arm extends diagonally to your side. Thinking of your elbow leading the path before your hand concentrates the work on the back of your shoulder and upper back.

Pause briefly at the end point, then bend your elbow again and slowly bring the handle back beside your head. Controlling the tempo so the cable does not drag your arm keeps constant tension on the back of that shoulder.

Focus on one rear delt and your upper back drawing your arm out and back. Use the hand on the frame only to stabilize your body and check that the force comes from the back of the working shoulder.

Rotating your torso to draw the handle out lets torso rotation do the work instead of your shoulder. Shrugging toward your ear brings in too much trap, so keep your shoulder down as you move.

Exhale as you draw the handle out and inhale as you bring it back. Keep breathing on each side to help prevent your torso from swaying.

Unlike a straight-arm reverse fly, the elbow angle changes here, so you can handle a bit more weight. Still, only go as heavy as you can without rotating your torso, and match both sides to the weaker side's reps.