Bent Over Single Arm Cable Rear Delt Fly
Exercise

Bent Over Single Arm Cable Rear Delt Fly

Watch Video Instructions
Shoulders
1 video
Workout Center

The bent-over single-arm cable rear delt fly is a unilateral isolation exercise that targets the posterior deltoid using a low-pulley cable station. Working one arm at a time allows a longer range of motion and a stronger end-range contraction than bilateral variations. Because most pressing-focused lifters undertrain the rear delts, this exercise is a key tool for correcting shoulder imbalances and supporting healthy shoulder mechanics. The constant cable tension keeps the rear delt loaded throughout the entire arc, unlike dumbbell versions where tension drops near the top.

Muscles Targeted

  • Primary: Posterior deltoid
  • Secondary: Rhomboids, middle trapezius
  • Tertiary: Rotator cuff (infraspinatus, teres minor), core stabilizers

Starting Position

Attach a D-handle to a low pulley. Stand side-on to the cable stack, hinge forward from the hips until your torso is nearly parallel to the floor, and grasp the handle with the hand farthest from the machine so the cable crosses in front of your body. Keep a flat back, soft knees, and rest your free hand on a bench or your knee for support.

Execution Steps

  1. Set your torso position by hinging forward with a flat back and bracing your core before initiating the pull
  2. Initiate the movement by drawing the handle out and away from your body in a wide arc, leading with your elbow
  3. Squeeze your shoulder blade toward your spine as your arm reaches shoulder height, keeping a slight bend in the elbow
  4. Pause briefly at the top when your arm is roughly parallel to the floor and perpendicular to your torso
  5. Return slowly to the starting position, resisting the cable's pull and allowing a full stretch across the chest and front shoulder
  6. Complete all reps on one side before switching arms

Form Cues

  • Keep a fixed, slight bend in the elbow throughout - don't let it turn into a rowing motion by bending further
  • Lead with the elbow, not the hand, to keep tension on the rear delt rather than the biceps or forearm
  • Keep your torso still; the movement should come from the shoulder joint, not from rocking or twisting
  • Squeeze the shoulder blade at the top of each rep for a full contraction
  • Control the return phase instead of letting the weight stack yank your arm back

Common Mistakes

  • Turning the fly into a row by bending the elbow more as the set progresses: this shifts work to the lats and reduces rear delt contribution. Keep the elbow bend constant.
  • Using too much weight: heavy loads force torso rotation and reduce isolation. Use light-to-moderate weight and prioritize form.
  • Standing too upright: without adequate forward hinge, the movement drifts into a lateral raise pattern instead of a rear delt fly. Keep the torso close to parallel with the floor.
  • Rushing the eccentric: letting the cable snap the arm back reduces time under tension and stresses the shoulder joint. Control the return.
  • Shrugging the shoulder during the pull: this recruits the upper traps instead of the rear delt. Keep the shoulder depressed away from the ear.

Variations

  • Bent-over dumbbell rear delt fly: Free-weight bilateral version, useful when cables aren't available
  • Reverse pec deck fly: Machine-supported version that removes balance demands
  • Face pull: Rope-based alternative that also emphasizes external rotation and upper back
  • Standing bent-over cable fly (both arms): Bilateral cable version for time efficiency

Tips for Progression

  • Increase reps to 15-20 with light weight before adding load, since rear delts respond well to higher volume
  • Add a brief isometric hold at the top of each rep to increase time under tension
  • Progress to slightly heavier weight only once you can complete all reps without torso rotation
  • Pair with face pulls or rows in the same session to build total posterior shoulder volume

Training Notes

Train the bent-over single-arm cable rear delt fly 1-2 times per week as an accessory movement, ideally after your primary shoulder or back compound lifts. Use 2-3 sets of 12-15 reps per arm with 45-60 seconds rest. Because the rear delts are a smaller, endurance-oriented muscle group, they respond well to moderate volume and frequent light training.

Exercise Details

Body Parts
Shoulders
Category
Workout Center

Frequently Asked Questions

How often should I do the Bent Over Single Arm Cable Rear Delt Fly?

Because the Bent Over Single Arm Cable Rear Delt Fly works shoulders, two to three sessions a week is a sensible range for most people. Leave at least a day between sessions that hammer shoulders so the tissue can recover and adapt. If you train it harder, do it less often.

Is the Bent Over Single Arm Cable Rear Delt Fly suitable for beginners?

The Bent Over Single Arm Cable Rear Delt Fly sits at an intermediate level for most lifters. Start light, nail the technique, and only add load once the pattern feels automatic. New to lifting? A coach can check your setup in a single session.

What should I do if the Bent Over Single Arm Cable Rear Delt Fly causes pain?

Stop the set right away. A working burn in shoulders is fine, but sharp or pinching pain is a signal, not a challenge. Reset your cable setup, drop the weight, and if the pain comes back, talk to a physio or certified trainer before your next session.

How much weight should I use for the Bent Over Single Arm Cable Rear Delt Fly?

Pick a load you can move with clean form for every planned rep, where only the last one or two feel genuinely hard. Since this is a pulling movement, let your back and arms drive the work rather than yanking with momentum. When form holds across all sets, nudge the load up a little.

Can I modify the Bent Over Single Arm Cable Rear Delt Fly?

Plenty of options exist. You can swap the cable for something similar, shorten the range of motion while you learn the groove, or change your stance to shift the emphasis around shoulders. Single-joint moves like this one also work well as a finisher after heavier lifts. Adjust to fit your body, not the other way round.