Single-Arm Cable Rear Delt Fly

How to perform the Single-Arm Cable Rear Delt Fly

1. Set a single pulley to shoulder height and stand side-on, gripping the handle with the arm across the body.
2. Hold a soft elbow and keep the torso square so the working rear delt moves the load, not a twist of the trunk.
3. The single-cable line gives the rear delt smooth, constant horizontal tension through the whole arc.
4. Pull the handle out and back across the body, leading with the elbow toward the rear.
5. Squeeze the rear delt at the fully open position without letting the shoulder shrug up or the back arch.
6. Return under control across the front of the body, then finish the reps before switching sides.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Rotating the torso toward the pull instead of keeping it square to isolate the rear delt.
• •Bending the elbow into a row rather than holding a fixed soft-elbow fly.
• •Shrugging the shoulder up at the open position instead of squeezing the rear delt.
• •Letting the handle snap back across the body without controlling the return.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.