Cable 45 Degrees Single Arm Reverse Grip Reverse Fly

Cable 45 Degrees Single Arm Reverse Grip Reverse Fly Exercise Description

The Cable 45° Single-Arm Reverse-Grip Reverse Fly trains horizontal shoulder abduction with the shoulder in slight external rotation. Using a cable provides constant tension through the arc, emphasizing the posterior deltoid while the middle trapezius and rhomboids assist with scapular retraction. The underhand (supinated) grip positions the humerus to track cleanly as you pull out and slightly back, encouraging smooth scapulohumeral rhythm. Working one arm at a time lets you focus on precise shoulder motion and steady trunk alignment without compensatory rotation. Maintain a neutral spine, quiet neck, and controlled tempo to keep the load on the rear deltoid and mid-back rather than the upper traps. Aim for a wide, sweeping motion with a soft elbow, stopping when the hand aligns roughly with the shoulder without letting the shoulder roll forward. This variation is useful for building posterior-shoulder strength and scapular control in a standing, cable-based setup.

Muscle Groups: Delts, Shoulders
Target Muscles: Deltoid - Posterior
Assisting Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
Stabilizing Muscles: Infraspinatus, Multifidus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Shoulders
Body Surface: Back
Body Symmetry: Unilateral
Equipment: Cable
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Shoulder Extensors
Joint Involvement: Multi-joint
Muscle Location: Rear Shoulder
Movement Direction: Other
Muscle Position: Posterior
Gender: Male

How To Do The Cable 45 Degrees Single Arm Reverse Grip Reverse Fly Exercise

‘- Set a single cable handle slightly below shoulder height.
– Stand facing the stack, feet hip-width, slight knee bend; grip the handle with a supinated (palm-up) hand.
– Start with the working arm across your midline, elbow softly bent (about 15–30°), wrist neutral.
– Brace lightly; stack ribs over pelvis; maintain a neutral spine.
– Depress the scapula (“shoulder down”) and keep the chest quiet—no torso twisting.
– Initiate by moving the upper arm, not the hand: sweep out and slightly back on a ~45° diagonal.
– Keep the elbow angle consistent; lead with the rear deltoid while the scapula retracts smoothly.
– Stop when the hand reaches shoulder line (or just before), without shrugging or anterior shoulder glide.
– Pause briefly with shoulder down-and-back; neck stays relaxed.
– Return along the same path with controlled protraction of the scapula.
– Repeat for the other arm, keeping stance and cable height consistent.

Cable 45 Degrees Single Arm Reverse Grip Reverse Fly Tips

‘- Set the cable handle slightly below shoulder height and face the stack with feet hip-width and a slight knee bend.
– Grip the handle with a supinated (palm-up) hand, wrist neutral, and start with the arm across your midline and elbow softly bent about 15–30°.
– Lightly brace and stack ribs over pelvis to maintain a neutral spine and steady trunk.
– Depress the scapula (“shoulder down”) and keep the chest quiet, avoiding torso twisting.
– Initiate the movement with the upper arm, not the hand, sweeping out and slightly back on roughly a 45° diagonal.
– Keep the elbow angle consistent so the rear deltoid leads while the scapula retracts smoothly.
– Stop the pull when the hand reaches about shoulder line (or just before) without shrugging or letting the shoulder glide forward.
– Pause briefly in the end position with the shoulder down-and-back and the neck relaxed.
– Return along the same path with controlled scapular protraction.
– Repeat on the other arm, matching stance and cable height for consistent mechanics.

Cable 45 Degrees Single Arm Reverse Grip Reverse Fly Beginner Introduction

The Cable 45° Single-Arm Reverse-Grip Reverse Fly is a standing cable exercise that centers on moving the upper arm out to the side and slightly behind the body on a diagonal path. A single handle attached a bit lower than shoulder level, combined with a palm-up grip, encourages the arm to glide smoothly as it travels through the arc. The cable resists the arm the whole way, placing strong emphasis on the rear shoulder, while the muscles between the shoulder blades in the upper back contribute to guiding the shoulder blade’s motion.

Because the movement is performed with one arm at a time, it highlights precise shoulder action and a stable, upright stance. The torso and hips remain steady while the working arm sweeps outward with a gentle bend at the elbow, finishing around shoulder height. An unhurried pace and relaxed neck help direct the effort into the back of the shoulder and mid-back area. This cable variation suits lifters looking to develop backside shoulder strength and smooth, coordinated shoulder-blade movement in a controlled, standing position.