The bent over single arm cable rear delt fly is a hinged isolation exercise performed one arm at a time from a low pulley, sweeping the handle out and up to train the rear deltoid. Because the cable comes from the floor across your body, the pull stays on the rear delt at the top, where a dumbbell rear delt raise has already gone light. Working one arm with the free hand braced also stops the torso from rotating. Lifters use it as a rear delt accessory at the end of a shoulder or pull session.
What Muscles Does the Bent Over Single Arm Cable Rear Delt Fly Work?
- Primary: Posterior deltoid (rear shoulder)
- Secondary: Infraspinatus, teres minor, middle trapezius, rhomboids
- Tertiary: Erector spinae, gluteus maximus, hamstrings, obliques
How Do You Set Up for the Bent Over Single Arm Cable Rear Delt Fly?
Set acablepulley at its lowest position and attach a D-handle. Stand side-on to the machine with the working arm farthest from it. Hinge at the hips until the torso is near parallel to the floor, knees soft, and rest the free hand on the thigh or a bench. Reach across under the chest and grasp the handle with the palm facing the machine. Let the arm hang, slight bend at the elbow.
How Do You Perform the Bent Over Single Arm Cable Rear Delt Fly?
- Set the hinge and the elbow bend, the handle hanging across the body under the chest and the torso still.
- Sweep the arm out and up in an arc away from the machine, leading with the elbow and keeping the hand level with the shoulder.
- Stop when the arm is level with the shoulder and in line with the torso; the shoulder blade has barely moved.
- Hold the top for one count, squeezing the rear delt while the free hand keeps the torso still.
- Lower the handle slowly along the same arc until it hangs under the chest and the rear delt stretches.
- Reset the hinge and elbow bend, then start the next rep from a dead stop.
What Are the Key Form Cues?
- Elbow leads, hand follows: drive the elbow toward the ceiling and let the hand trail so the rear delt moves the arm, not the biceps.
- Pinky up at the top: turn the little finger slightly upward as the arm rises to keep the rear delt, not the upper trap, finishing the rep.
- Feel the stretch across the back of the shoulder as the handle crosses under the chest.
- Press the free hand into the thigh so the hips and chest stay square through the arc.
- Keep the working shoulder away from the ear on the way up.
What Are the Most Common Mistakes?
- Loading the stack too heavy: the elbow bends and the arm rows toward the hip instead of arcing out, shifting the work to the lats; drop a plate until the arm stays long.
- Rotating the torso with the arm: the chest opens toward the ceiling and the rep becomes a trunk twist; brace the free hand and keep the shoulders level.
- Standing too upright: the arc leaves the horizontal plane and the medial delt takes over; hinge until the torso is near parallel.
- Shrugging at the top: the upper trap lifts the shoulder into the ear and the rear delt stops short; keep the shoulder down and let the arm finish level.
- Letting the handle snap back: the rear delt loses the stretch phase and the cable jerks the shoulder; lower on a two-count.
What Are the Best Bent Over Single Arm Cable Rear Delt Fly Variations?
- Rear delt seated fly: a supported machine version with a fixed arc for lifters who cannot hold the hinge.
- Bent over single arm cable rear delt fly with a pause: a three-second hold at the top.
- Chest-supported single arm cable rear delt fly: torso on an incline bench, hinge removed.
- Bent over two-arm cable rear delt fly: both low cables crossed, more load and no free hand.
- Bent over single arm dumbbell rear delt raise: the same arc with a dumbbell, lightest at the top.
How Do You Progress the Bent Over Single Arm Cable Rear Delt Fly?
- Add one plate once every set on both arms finishes at the top of the rep range with the torso still.
- Build from 12 reps an arm to 20 before each plate jump.
- Add a fourth set per arm when three no longer fatigue the rear delt.
- Add a two-second hold at the top, or lower on a three-count.
How Should You Program the Bent Over Single Arm Cable Rear Delt Fly?
Place the bent over single arm cable rear delt fly at the end of a shoulder or pull session, after rows and presses, two or three times a week. Work 3 to 4 sets of 12 to 20 reps per arm with 45 to 60 seconds of rest. Pair it with a face pull or a lateral raise, starting each set with the weaker arm.