Cable 45 Degrees Single Arm Reverse Fly

Cable 45 Degrees Single Arm Reverse Fly Exercise Description

The Cable 45 Degrees Single Arm Reverse Fly targets the posterior deltoid with key assistance from the middle and lower trapezius and the rhomboids, while the rotator cuff stabilizes the glenohumeral joint. Performing it unilaterally lets you focus on precise shoulder movement and scapular control, while your trunk resists rotation for a stable base. Using a cable provides consistent resistance through the arc, making it easier to maintain tension compared with free weights. The 45-degree setup refers to hinging the torso about halfway between upright and parallel to the floor and moving the arm on a slight diagonal—out and slightly back—rather than straight to the side. The goal is smooth horizontal abduction with a soft elbow, neutral wrist, and quiet upper trap activity, finishing with the upper arm in line with the torso without overreaching or twisting.

Muscle Groups: Delts, Shoulders
Target Muscles: Deltoid - Posterior
Assisting Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Stabilizing Muscles: External Obliques, Infraspinatus, Subscapularis, Teres Minor, Transversus Abdominis
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 Fly Exercise

‘- Set a single D-handle on a cable at low-to-mid height; step back to create light tension.
– Stand feet hip-width (or a comfortable stagger). Hinge at the hips to about 45°, knees softly bent, spine neutral.
– Hold the handle in one hand with the arm crossing slightly in front of your chest. Brace your midsection and keep ribs down.
– Set the shoulder: gently draw the shoulder blade down and toward the spine without shrugging.
– Keep the elbow softly bent (about 15–30°) and wrist neutral.
– Initiate by moving the upper arm, not the hand. Sweep the arm out and slightly back on a 45° diagonal (horizontal abduction with mild extension).
– Stop when the upper arm is in line with your torso/shoulder. Keep the chest square and avoid trunk rotation.
– Briefly hold the end position with the scapula retracted and depressed.
– Return along the same path under control, allowing the shoulder blade to glide forward without elevation.
– Maintain steady breathing, head neutral, and consistent tension throughout the set.

Cable 45 Degrees Single Arm Reverse Fly Tips

‘- Step back enough to create light tension on the cable before you start the movement.
– Hinge at the hips to about 45°, keep your knees softly bent, and maintain a neutral spine.
– Brace your midsection and keep your ribs down to stabilize your trunk.
– Gently draw the shoulder blade down and toward the spine without shrugging before initiating the rep.
– Keep your elbow softly bent (about 15–30°) and your wrist neutral throughout the movement.
– Initiate the motion by moving the upper arm, not the hand.
– Sweep the arm out and slightly back on a 45° diagonal, combining horizontal abduction with mild extension.
– Stop when the upper arm is in line with your torso and shoulder, keeping your chest square and avoiding trunk rotation.
– Briefly hold the end position with the scapula retracted and depressed.
– Return along the same path under control, allowing the shoulder blade to glide forward without elevating.

Cable 45 Degrees Single Arm Reverse Fly Beginner Introduction

The Cable 45 Degrees Single Arm Reverse Fly is a cable-based pulling movement that emphasizes the rear of the shoulder along with the traps and upper back. One arm works at a time, so attention stays on how that shoulder moves while the muscles around the shoulder joint guide and steady the action. The torso is angled forward to roughly a halfway bend, and the arm sweeps out and slightly behind the body on a subtle diagonal path. With the cable providing steady load along this arc, the working side experiences continuous tension instead of a strong “drop-off” at certain points.

Throughout the motion, the elbow remains gently bent and the wrist aligned with the forearm for a smooth, controlled swing. The shoulder blade settles down and in toward the middle of the back without a pronounced shrug, while the upper arm finishes roughly in line with the torso rather than drifting far past it. The midsection stays braced and squared to the cable, so the trunk resists twisting and serves as a solid platform for the shoulder and upper back muscles to do the work.