Bench-Supported Single-Arm Cable Reverse Fly
Reviewed by Bryan Cortez, MS
Support the torso, then sweep the arm instead of rowing it.
Demonstration
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Physique Skool is filming one canonical demonstration per exercise. Until this movement is published, use the setup, execution, common errors, programming, and substitutions below.
Browse Physique Skool on YouTubeHow to do it
Setup
- Set an incline bench beside a low-to-mid cable
- Brace the chest on the pad
- Hold the cable with the far arm
- Start with a soft elbow and shoulder reaching across
Execution
- Sweep the upper arm out and back
- Keep the torso on the bench
- Stop before the shoulder blade squeeze turns it into a row
- Return slowly across the body
Common Errors
- Rotating off the bench
- Bending the elbow into a row
- Shrugging
- Pulling past the controllable shoulder range
Cues That Work
- Chest stays down; sweep the elbow wide; rear delt finishes before the torso turns
No-Fly Zone
Avoid loads that twist the torso or turn the rep into a row.
Programming
Sequence priority
Late
Supported unilateral isolation fits after compound pulling and exposes side-to-side control without much systemic fatigue.
Progression
Model — Double
Fallback model — Density
Match bench position, arm path, and finish on both sides; add reps before the smallest cable increase.
Best program fit
Pull
Load increments
If it hurts
Pain is information, not a challenge to push through. Stop the set if pain is sharp, worsening, or changes how you move. These are exercise-selection options, not medical diagnosis or rehabilitation advice.
Work down this list in order. Stop at the first change that removes the pain.
Step 1
Setup tweaks
Change cable height and bench angle until the cable follows the upper-arm arc.
Step 2
ROM / tempo / bias
Use a one-second finish and a three-second return.
Step 3
Implement swap
Reverse pec deck or standing dual-cable reverse fly.
Substitutions
Approved fallback
Reverse pec deck or standing dual-cable reverse fly.
The Evidence
This setup improves stability and unilateral control. It does not eliminate upper-back contribution or prove superior rear-delt growth versus every other reverse-fly path.
SFR — 2.7
Put the exercise inside a system.
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