Reverse Fly Single Arm (Cable)
Trains the upper back, with help from the shoulders. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Reverse Fly Single Arm (Cable)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a upper back exercise that is, there are 13 on the Upper Back page.
Muscles worked
What Reverse Fly Single Arm (Cable) trains
Technique
How to do the Reverse Fly Single Arm (Cable)
- Set a cable pulley to shoulder height and stand sideways to the machine. Grasp the handle with the hand farthest from the machine, reaching across your body with your arm extended.
- Pull the handle out and across your body in a wide arc until your arm is extended out to your side, in line with your shoulder, keeping a slight bend in your elbow.
- Pause briefly, squeezing your rear shoulder and upper back.
- Slowly return the handle across your body to the starting position with control. Repeat for the desired number of repetitions, then switch sides.
Form cues
Getting it right
- Keep your torso still and avoid rotating your body to swing the weight.
- Focus on pulling with your rear shoulder and upper back rather than your arm.
- Exhale as you pull the handle across and inhale as you return it.
- Use a light weight; this movement targets a small muscle group and is easy to overload.
Substitutes
Swap Reverse Fly Single Arm (Cable) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Reverse Fly Single Arm (Cable) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.