What muscles does Reverse Fly Single Arm (Cable) work?

The Reverse Fly Single Arm (Cable) primarily targets the Shoulders, specifically the Front Shoulder, Side Shoulder, Rear Shoulder. It also engages secondary muscles including Back.

How often should I do Reverse Fly Single Arm (Cable)?

For optimal results, include Reverse Fly Single Arm (Cable) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Reverse Fly Single Arm (Cable)?

To perform Reverse Fly Single Arm (Cable), you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Reverse Fly Single Arm (Cable) suitable for beginners?

Yes, beginners can perform Reverse Fly Single Arm (Cable) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Reverse Fly Single Arm (Cable) at home?

Reverse Fly Single Arm (Cable) requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Reverse Fly Single Arm (Cable)

Learn how to do the Reverse Fly Single Arm (Cable) with proper form, setup, and execution.

This cable movement primarily targets shoulders, including front shoulder, side shoulder, rear shoulder.

How to Perform Reverse Fly Single Arm (Cable)

1
Attach a single handle to the low pulley of a cable machine and grab it with one hand.
2
Stand side-on to the machine and hinge slightly at the hips, letting your arm cross in front of your body.
3
Engage your abs and take a breath.
4
Raise the handle out and back in a wide arc, squeezing your rear delt at the top and exhale. Keep a slight bend in your elbow.
5
Slowly lower back to the starting position and breathe in.
6
Once finished training one side, do the same number of reps with your other arm.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.