ExerciseGIF

Exercises / Single Arm Bent Over Cable Rear Delt Fly

Single Arm Bent Over Cable Rear Delt Fly GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ShouldersMusculus deltoideus
Equipment
Cable machine
Level
intermediate
Loop
One repetition, 3.27 seconds

Get this animation

Part of the shoulder raise pack, all 11 shoulder raise variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the shoulder raise pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/single-arm-bent-over-cable-rear-delt-fly \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a single arm bent over cable rear delt fly

  1. Attach a handle to a low pulley and stand side on to the stack.
  2. Hold the upright with your near hand and hinge forward at your hips.
  3. Take the handle in your far hand, the cable across your body.
  4. Raise your arm out to the side to shoulder height, keeping a slight elbow bend.
  5. Lower slowly to the start.

Form tips

  • Keep your back flat and core braced throughout the movement.
  • Maintain a slight, fixed bend in the elbow to isolate the rear delt.
  • Avoid using momentum or rotating your torso to lift the weight.
  • Control the eccentric phase rather than letting the cable snap back.

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