Single-Arm Cable Reverse Fly
In short
The single-arm cable reverse fly trains your rear delts, with your back helping. You need a cable station, and do 12 to 20 reps per set. Mitta rates it A.
At a glance
- Main muscle
- Rear delts
- Also works
- Back
- Equipment
- Cable
- Rep range in Mitta
- 12 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 1.25 kg
How to do it
- Cable at shoulder height, grab the cuff or handle with your other hand.
- Turn slightly to the side and keep your arm straight.
- Arm out and back, shoulder down.
Pick a weight you can lift for 12 to 20 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Same resistance profile as the cable reverse fly, but one side at a time: more range past the midline and easier to feel. Takes twice as long. No direct evidence.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Cable Reverse Fly · Cable · rating A
- Reverse Pec Deck · Machine · rating S
- Face Pull · Cable · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the single-arm cable reverse fly.
Let Mitta set the weight.
Mitta plans the single-arm cable reverse fly with a weight and rep target for every set, worked out from your last sessions.
Questions about the
single-arm cable reverse fly
What muscles does the single-arm cable reverse fly work?
The single-arm cable reverse fly mainly trains your rear delts. Your back help.
How many reps of the single-arm cable reverse fly should I do?
Mitta plans the single-arm cable reverse fly at 12 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the single-arm cable reverse fly?
Good alternatives that train the same muscle are the cable reverse fly, reverse pec deck and face pull.
Is the single-arm cable reverse fly good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the single-arm cable reverse fly have rating A?
Same resistance profile as the cable reverse fly, but one side at a time: more range past the midline and easier to feel. Takes twice as long. No direct evidence.