Single-Arm Low Cable Reverse Fly: how to do it right
In short: Rear shoulder (rear delt) isolation loaded in the lengthened position, with the arm crossing in front of the torso then moving into horizontal abduction on the low cable.
How to do it, step by step
- 1Low cable set at floor level, grab the handle with the opposite arm (the cable is on the crossed side), torso slightly bent over.
- 2Elbow frozen in soft flexion, shoulder down and away from your ear to isolate the rear.
- 3Pull the arm back and out, leading with the elbow, not the hand.
- 4Go for maximum opening without forcing the shoulder forward at the end of the movement.
- 5Brake the return over 2 to 3 seconds, letting the arm come back in front of the torso.
The mistake to avoid
Don't rotate your torso to throw the arm back.
Other common mistakes
- You pull with the trap by shrugging the shoulder: keep the shoulder down and think about leading only with the elbow.
- You let go of the return all at once: control the lengthened phase over 2 to 3 seconds to load the stretch.
- You straighten then bend the elbow on every rep: lock a constant elbow angle, the movement comes from the shoulder.
- You go too heavy and your torso rotates: reduce the load to keep the trunk still.
Muscles worked
- Main:
- Rear delts
The rear delt is the prime mover: it brings the arm back and out. In quiet support, the infraspinatus and teres minor (rotator cuff) stabilize the humeral head, and the rhomboids take part at the end of the range when you slightly retract the shoulder blade.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Low cable at floor level, grab the handle with the opposite arm (it's on the crossed side), torso slightly bent over. Elbow frozen in soft flexion, shoulder down and away from your ear. Pull the arm back and out, leading with the elbow, never with the hand, then brake the return in front of the torso.
How far should I go?
Tension is highest when the arm comes back and crosses in front of the torso: that's where the rear delt is stretched while the cable is still pulling, the most useful point. Never let go of this return, brake it for 2 to 3 seconds. The opening confirms full range, it's not for chasing max contraction. Aim for the range you control, not the one where you squirm.
I don't feel anything, is that normal?
You should feel the back of the shoulder, not the trap. The rear shoulder loves volume and range, not heavy weight. Lower the load, keep the shoulder down, lead with the elbow and pause for a fraction of a second in the lengthened position to feel the tension before opening again.
How fast should I do the movement?
Brake the return toward the torso over 2 to 3 seconds, the stretch phase does the work. Then open the arm firmly but with control, no jerk or bounce at the end of the range.
How do I breathe?
Inhale during the controlled return (the stretch phase), exhale as you open the arm backward. Keep light, constant abdominal bracing to stop your torso from rotating and stealing tension from the delt.