Cable High-Pulley Single-Arm Rear-Delt Fly

1. Position the cable machine at its lowest setting and attach a single handle to the pulley.

2. Stand perpendicular to the cable machine, with feet shoulder-width apart for stability.

3. Bend slightly at your hips and knees, and maintain a straight back.

4. Grab the handle with the hand opposite to the side of the cable machine. Your palm should be facing down.

5. Keep a slight bend in the elbow of the working arm throughout the movement.

6. Brace your core and ensure that your non-working hand is on your waist or used for balance.

7. While keeping your torso fixed, exhale and lift your working arm out to the side and up to shoulder height. The movement should be similar to spreading your wings, therefore, engage your rear delts and upper back muscles.

8. Squeeze your shoulder blades together at the top of the movement.

9. Inhale as you slowly return the handle to the start position, controlling the weight with the same path.

10. Repeat the movement for the desired number of repetitions before switching to the other arm.

Be sure to perform the exercise in a controlled manner, avoiding any momentum or swinging to ensure maximum engagement of the target muscles. Adjust the weight according to your strength levels, aiming for a weight that makes the last few reps challenging but still allows you to maintain good form.

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