Cable One Arm Reverse Fly
Expert Advice
Keep your movements controlled and focus on using your shoulder muscles to perform the fly rather than relying on momentum.
How-to-do Steps
- Attach a single handle to a cable machine set at shoulder height.
- Stand side-on to the machine and grasp the handle with the hand furthest from it.
- Keep a slight bend in your elbow and pull the handle across your body, keeping your arm at shoulder height.
- Slowly return to the starting position, maintaining tension on the cable.
- Repeat for the desired number of repetitions before switching sides.
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Muscles Worked
Cable One Arm 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
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable One Arm Reverse Fly work?
Cable One Arm 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 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 Reverse Fly suitable for beginners?
Cable One Arm 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.
