Shoulders · Cable
Cable Kneeling Single Arm Fly
How to do the cable kneeling single arm fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Fly
- Mechanic
- Isolation
How to do it
Set a single cable handle at roughly shoulder height and kneel sideways or facing the column. Grab the handle with one hand, start with the arm across or in front of your body, and with a slight elbow bend pull it out in a wide arc to the side. Squeeze the rear shoulder and upper back, then return under control.
- 1Your rear delt and upper back contracting as you sweep the handle back in
- 2a wide arc
- 3A still torso while your shoulder blade does the squeezing
- 4A gentle stretch across the chest on the return
Common mistakes
- Don't rotate your torso or use body weight to yank the cable
- Avoid shrugging your shoulder or locking your elbow
- Don't go so heavy that you swing through momentum
Muscles worked
The cable kneeling single arm fly mainly works the rear delts and mid traps, with the lower traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- BicepsMinor
- ForearmsMinor
- Upper AbsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the cable kneeling single arm fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.