Shoulders
Cable pull
One-arm reverse cable fly bent over
One-arm cable reverse fly for isolated rear delts.
Setup
Set cable tower to the very bottom (foot height).
Stand sideways to the cable and grab the handle with your outer hand using an overhand grip.
Assume a stable, slightly bent-over position: knees slightly bent, hips back, neutral spine.
Lift your chest and actively pull the shoulder blade of the working side back and down.
Keep your arm almost straight with a minimal bend in the elbow.
Execution
Move the arm in a diagonal upward and backward path. Goal: hand at shoulder height or slightly above.
Initiate movement from the rear shoulder + upper back, do not pull from the biceps.
Squeeze the shoulder blade firmly in the end position and hold briefly.
Guide the handle back forward/downward in a controlled manner, letting the shoulder blade glide forward without rounding the back.
Breathing: Exhale when pulling up/back, inhale when lowering.
