Reverse Fly Single Arm (Cable)
Complete guide to Reverse Fly Single Arm (Cable). Learn proper form, technique, and execution. Targets Rear Delts. Requires cable. Step-by-step instructions and expert tips.
How to Perform Reverse Fly Single Arm (Cable)
Attach a single handle to the low pulley of a cable machine and grab it with one hand.
Stand side-on to the machine and hinge slightly at the hips, letting your arm cross in front of your body.
Engage your abs and take a breath.
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.
Slowly lower back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |