# Single Arm Bent Over Cable Rear Delt Flye

A one-arm rear delt fly from a low pulley, performed bent over with your free hand on your knee. Trains the rear delts as the arm sweeps from across your body out and back.

- Intermediate · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-bent-over-one-arm-lateral-raise/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-bent-over-cable-rear-delt-flye/

## Muscles worked

- Rear delts: 9/10
- Rhomboids: 5/10
- Traps: 5/10
- Infraspinatus: 4/10
- Teres minor: 4/10
- Lats: 3/10

## How to do the Single Arm Bent Over Cable Rear Delt Flye

1. Stand side-on to a low pulley, handle in your outside hand.
2. Push your hips back and rest your free hand on your knee.
3. Sweep the arm out and back across your body until it reaches shoulder line.
4. Slowly return until the hand is back near the opposite knee.

### Full technique — 9 steps

1. Attach a single handle to the low pulley and stand side-on to the machine.
2. Grip the handle with the outside hand so the cable crosses in front of your body.
3. Hinge at the hips until your torso is inclined forward, keeping knees slightly bent.
4. Support yourself with your free hand on the knee nearer the machine.
5. Start with the working arm hanging across your body and a slight elbow bend.
6. Sweep the arm out and back across your body until it reaches shoulder line.
7. Move only at the shoulder while keeping the elbow angle nearly unchanged.
8. Return along the same path until the hand is back near the opposite knee.
9. Complete all reps on one side, then switch arms.

## Common mistakes

- Turning it into a row
- Shrugging the working shoulder
- Twisting through the torso
- Standing up during reps
- Straightening or bending elbow excessively

## Form cues

- Move only at shoulder
- Slight elbow bend, fixed angle
- Keep torso fixed
- Don't twist open
- Stay hinged throughout

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Single Arm Kettlebell Rear Delt Flye](https://seto.fit/exercises/single-arm-kettlebell-rear-delt-flye/)
- **No equipment**: [Bodyweight Rear Delt Flye](https://seto.fit/exercises/bodyweight-rear-delt-flye/), [Plank Rear Delt Flye](https://seto.fit/exercises/plank-rear-delt-flye/)
- **Dumbbells**: [Single Arm Prone Dumbbell Rear Delt Raise](https://seto.fit/exercises/single-arm-prone-dumbbell-rear-delt-raise/), [Side Lying Dumbbell Rear Delt Raise](https://seto.fit/exercises/side-lying-dumbbell-rear-delt-raise/)
- **Resistance bands**: [Bent Over Resistance Band Rear Delt Flye](https://seto.fit/exercises/bent-over-resistance-band-rear-delt-flye/), [Chest Supported Resistance Band T-Raise](https://seto.fit/exercises/chest-supported-resistance-band-t-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Cable Bent Arm Rear Delt Flye](https://seto.fit/exercises/cable-bent-arm-rear-delt-flye/) — Beginner
- Easier: [Seated Cable Rear Delt Raise](https://seto.fit/exercises/seated-cable-rear-delt-raise/) — Intermediate
- **This exercise: Single Arm Bent Over Cable Rear Delt Flye — Intermediate**

## Quick answers

### What muscles does the Single Arm Bent Over Cable Rear Delt Flye work?

Primary: Rear delts 9/10. Also works: Rhomboids 5/10, Traps 5/10, Infraspinatus 4/10, Teres minor 4/10.

### When should I do the Single Arm Bent Over Cable Rear Delt Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Single Arm Bent Over Cable Rear Delt Flye?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Bent Over Cable Rear Delt Flye?

Kettlebell: Single Arm Kettlebell Rear Delt Flye. No equipment: Bodyweight Rear Delt Flye, Plank Rear Delt Flye. Dumbbells: Single Arm Prone Dumbbell Rear Delt Raise, Side Lying Dumbbell Rear Delt Raise. Resistance bands: Bent Over Resistance Band Rear Delt Flye, Chest Supported Resistance Band T-Raise.

### What is an easier version of the Single Arm Bent Over Cable Rear Delt Flye?

Seated Cable Rear Delt Raise (Intermediate), Cable Bent Arm Rear Delt Flye (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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