Cable One Arm Bent Over Reverse Fly
Intermediate
Also known as: Single-Arm Bent-Over Cable Reverse Fly · One-Arm Bent-Over Cable Rear Delt Fly
Expert Advice
Keep the same elbow bend throughout. Bending it further as you lift turns the reverse fly into a row and shifts work away from your rear shoulder.
How-to-do Steps
- Set the pulley near ankle height and attach a single handle.
- Bend your knees, hinge forward, and brace your nonworking hand on your thigh.
- Hold the handle beneath your torso with a neutral grip and your elbow slightly bent.
- Open your working arm outward until your upper arm aligns with your torso.
- Lower the handle beneath your torso with control, keeping your back neutral.
- Complete the prescribed reps on one side, then switch arms.
Common Mistakes
- Torso rotates during the liftFix: keep your chest facing the floor.
- Shoulder shrugs toward your earFix: keep your neck long as your arm opens.
Coach Cues
Sweep your elbow outwardKeep your torso stillKeep your neck long
Short reminders to keep in mind during every set.
Track Cable One Arm Bent Over Reverse Fly in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable One Arm Bent Over Reverse Fly primarily targets the Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Cable
Exercise Type
Strength
Why Level 3?
Intermediate
Holding a supported hip hinge while isolating one shoulder requires basic movement control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Cable One Arm Bent Over Reverse Fly work?
Cable One Arm Bent Over Reverse Fly primarily targets the Shoulders. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable One Arm Bent Over Reverse Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable One Arm Bent Over Reverse Fly suitable for beginners?
Cable One Arm Bent Over Reverse Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Cable One Arm Bent Over Reverse Fly?
Torso rotates during the lift: keep your chest facing the floor. Shoulder shrugs toward your ear: keep your neck long as your arm opens.
