Cable Single-Arm 45-Degree Rear-Delt Fly
Isolate your rear delts with precision. Using a 45-degree angle and cable tension, this exercise ensures maximum contraction and stability for a broader, more defined upper back.
Muscle Groups
Primary
Secondary
Related Exercises
Instructions
Setup
Set the pulley on a cable machine to shoulder height or slightly above.
Stand perpendicular to the machine. Reach across your body to grab the cable without an attachment (grab the rubber stopper or use a single handle).
Use your non-working hand to hold the cable machine frame for stability.
Execution
Keep your arm relatively straight with a slight micro-bend in the elbow.
Pull the cable backward and outward at a 45-degree angle away from your body, focusing on pulling with your elbow.
Continue the movement until your hand is in line with your shoulder or slightly behind the plane of your body.
Pause for 1-2 seconds at the peak contraction to maximize rear deltoid engagement.
Slowly return the cable across your body to the starting position under control.
Tips
Do not allow your torso to rotate; keep your chest facing forward throughout the set.
Ensure the movement is driven by the back of the shoulder rather than the triceps or traps.