Cable One Arm Reverse Fly

Hold the cable from the side opposite your working arm and stand sideways. Lower your shoulder and keep a slight bend in your elbow. Single-arm work makes torso rotation easy, so brace the abs and glute on the opposite side first.

Open your arm out and back, thinking of your elbow spreading wider than your hand. Keep your torso still and feel the rear delt opening your arm behind you.

Pause briefly at the top, then slowly return to the start without letting your shoulder roll forward. Resisting the return makes the single-side rear-delt tension much clearer.

This movement makes it easy to feel one rear delt contract and lengthen in detail. Check that your torso stays fixed and the work remains behind your shoulder.

Twisting your torso to move the handle farther shifts the work from the rear delt to torso rotation. Shrugging creates neck tension, so pay attention to shoulder position before arm height.

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

The one-arm variation makes side-to-side differences easier to spot, so match your tempo and range to the weaker side. Build a steady 1-second top pause with a light weight, then match it on the other side.