Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

One Arm Cable Reverse Fly Instructions

  1. Set the pulleys of a dual cable machine to the low setting and select the weight you wish to use.
  2. Stand facing away from the machine and grasp the right handle with your left hand.
  3. Stand straight up with your arms in front of you (crossed over). The weight should be slightly off the stack.
  4. Bend slightly at the knees and bring your torso forward by bending at the waist. Keep your head up and your eyes facing forward. This is the starting position.
  5. Moving only at the shoulder, uncross your arms by lifting your left arm in a semi-circular motion out to your side until your arm is parallel to the floor. Keep the slight bend in your elbows throughout the movement.
  6. Squeeze your shoulder blades at the height of the movement and then begin slowly lowering the handle back to the starting position - crossing over your right arm once again.
  7. Repeat for desired reps, and then grip the left handle with your right hand and repeat for that arm.

Exercise Tips:

  1. Practice good form with a light weight.
  2. Squeeze your shoulder blades and pause for a moment at the top of the movement.
  3. Focus on moving only at the shoulders. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.
  4. It is wise to work your weakest arm first. For many, this will be their left.