Bent Over Single-Arm Rear Delt Cable Fly

Bent Over Single-Arm Rear Delt Cable Fly focuses on the rear shoulders and upper-back stabilizers while the trunk or chest support keeps momentum out of the movement.

Primary muscle

Shoulders

Primary musclesPosterior deltoids, Rhomboids, Middle trapezius

Secondary musclesInfraspinatus, Teres minor, Lower trapezius

Equipment

Strength Machine

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How to perform Bent Over Single-Arm Rear Delt Cable Fly

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Set a single cable pulley to its lowest position and stand side-on to the machine with the working arm farthest from the stack.
Reach the working hand across the body to grasp the handle, hinge forward with a long back, and use the free hand on the thigh or machine for support.
Keep a small fixed bend in the working elbow and sweep the arm outward and slightly backward in a wide arc led by the rear shoulder.
Stop when the working arm is roughly level with the torso, before the chest rotates open or the shoulder shrugs toward the ear.
Return the handle slowly across the body while maintaining cable tension, then complete the set and change sides.

Common Bent Over Single-Arm Rear Delt Cable Fly mistakes

Turning the fly into a row

Keep the elbow softly bent at the same angle and sweep the whole arm outward instead of pulling the elbow toward the ribs.

Rotating the chest

Keep both shoulders facing the floor and reduce the range if the torso opens toward the working arm.

Shrugging the working shoulder

Keep the neck long and stop the fly before the shoulder rises toward the ear.

Letting the stack pull the arm back

Return the handle across the body slowly while the free hand and stance keep the torso stable.

When to modify or choose another exercise

Turning the fly into a row: Keep the elbow softly bent at the same angle and sweep the whole arm outward instead of pulling the elbow toward the ribs.
Shrugging the working shoulder: Keep the neck long and stop the fly before the shoulder rises toward the ear.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Chest-Supported Rear Delt Fly: Use a bench to support the torso while learning the wide rear-shoulder fly path.
For Bent Over Single-Arm Rear Delt Cable Fly, compare sides with the same starting load and range; a persistent or painful asymmetry should be assessed rather than trained around blindly.

How to use Bent Over Single-Arm Rear Delt Cable Fly in a training program

Where it fits in a session

Place Bent Over Single-Arm Rear Delt Cable Fly after compound upper-body work; any warm-up use should stay light and focused on control rather than fatigue.

How often to use it

Use two or three times per week while counting rows and other rear-shoulder work.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10 per side	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	10–20 per side	60–120 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Use Bent Over Single-Arm Rear Delt Cable Fly after Incline Dumbbell Chest Press or Seated Dumbbell Shoulder Press.
Pair it with Seated Dumbbell Lateral Raises for a focused shoulder accessory block.

Scale the movement