Shoulders · Cable
Cable One Arm Reverse Fly
How to do the cable one arm reverse 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
- HorizontalPull
- Mechanic
- Isolation
How to do it
Set a single cable handle at shoulder height and stand sideways to the machine, gripping the handle with your outside hand across your body. With a slight bend in your elbow, pull the handle back in a wide arc until your arm is out to your side, squeezing your rear delt, then return under control.
- 1Your rear delt and upper back contracting as you pull the handle back
- 2Your arm staying nearly straight while your shoulder blade squeezes
- 3A gentle stretch across the chest as you return under control
Common mistakes
- Rotating your torso to yank the cable across
- Shrugging your shoulder or locking your elbow
- Going so heavy that you rely on momentum
Muscles worked
The cable one arm reverse fly mainly works the rear delts and mid traps, with the lower traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- BicepsMinor
- ForearmsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the cable one arm reverse 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.