Cable Standing Single-Arm Rear Delt Fly
The one-arm rear delt fly standing at a cable column: the handle from the pulley at shoulder height is taken across the body and swept out to the side on a straight arm.
How to do it
Setup
Facing the column, the pulley at shoulder height on the side opposite the working arm, the handle held across the body, the free hand on the frame.
Steps
- Sweep the straight arm out to the side at shoulder height.
- Squeeze the back of the shoulder with the arm in line with the body.
- Return across the body slowly; finish the set, then switch arms.
Common mistakes
Bending the elbow into a row: the arm stays straight; it is a fly. Twisting the torso to swing the arm out: shoulders stay square to the column. Letting the cable snap the arm back: return under control.
Breathing
Exhale opening the arm, inhale returning.
