Cable One-Arm Reverse Fly
Gym Exercise Card
Equipment
The Cable One-Arm Reverse Fly is an isolation exercise that targets the rear shoulder and upper back muscles. This movement helps improve shoulder stability and posture by strengthening the muscles responsible for retraction and external rotation of the shoulder blade.
How to do it
- Stand with feet shoulder-width apart and hold a low cable handle in one hand.
- Bend forward slightly at the hips, keeping a flat back and slight bend in the knees.
- Extend your arm across your body, and pull the handle out and up, keeping your arm straight.
- Squeeze your shoulder blade at the top of the movement.
- Slowly return to the starting position and repeat.
Muscles worked
Primary Deltoid Posterior
Secondary Infraspinatus Rhomboids Trapezius Lower Fibers Trapezius Middle Fibers
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