How to Do Cable Single Arm Reverse Fly

Cable Single Arm Reverse Fly is a shoulders exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Single Arm Reverse Fly

  1. 01Set the pulley to shoulder height and stand sideways to the cable machine.
  2. 02Reach across the body to grab the handle with the far hand using a neutral grip.
  3. 03Pull the cable across the chest by moving the arm out to the side with a slight bend in the elbow.
  4. 04Contract the back of the shoulder until the arm is in line with the torso.
  5. 05Return the handle to the starting position while resisting the pull of the weight stack.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Single Arm Reverse Fly

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the working shoulder blade retracted and depressed to avoid the traps taking over the movement.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Single Arm Reverse Fly questions

What muscles does Cable Single Arm Reverse Fly work?

Cable Single Arm Reverse Fly is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Cable Single Arm Reverse Fly correctly?

Set the pulley to shoulder height and stand sideways to the cable machine. Reach across the body to grab the handle with the far hand using a neutral grip. Pull the cable across the chest by moving the arm out to the side with a slight bend in the elbow. Contract the back of the shoulder until the arm is in line with the torso. Return the handle to the starting position while resisting the pull of the weight stack.

What is the A90 coach tip for Cable Single Arm Reverse Fly?

Keep the working shoulder blade retracted and depressed to avoid the traps taking over the movement.

Is Cable Single Arm Reverse Fly suitable for beginners?

Cable Single Arm Reverse Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Single Arm Reverse Fly?

Cable Single Arm Reverse Fly uses cable.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cable single arm reverse fly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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