STANDING REVERSE FLYE

A.K.A. Band One-Arm Reverse Flye

Anchor a band at shoulder level, stand facing the band, and grab the handle (or the band itself) with one hand. Step away from the anchor enough to create tension in the band. Keep the other hand on your hip or holding a solid structure for stability. With your working arm parallel with the floor, extended out in front of you, and a slight bend in the elbow, pull your hand back behind you in a reverse flye motion by contracting your rear delts. At the top of the motion, your arm should be straight out to your side or slightly behind your body. Squeeze the contraction hard, then slowly lower back to the start position. Complete all reps with that arm, then switch arms.

A.K.A. One-Arm Cable Reverse Flye · One-Arm Cable Rear Delt Flye

Stand facing a cable stack with the pulley set at shoulder level. Grab the D-handle (or the ball at the end of the cable) with one hand, and step away from the machine enough to create tension in the cable. Keep the other hand on your hip or grabbing the cable machine for stability. With your working arm parallel with the floor, extended out in front of you, and a slight bend in the elbow, pull your hand back behind you in a reverse flye motion by contracting your rear delts. At the top of the motion, your arm should be straight out to your side or slightly behind your body. Squeeze the contraction hard, then slowly lower back to the start position. Complete all reps with that arm, then switch arms.

Attach a D-handle to a cable pulley that is set at shoulder height. Stand facing the pulley while holding the cable with a neutral (hammer) grip and your arm extended straight in front of you. Keeping your arm straight but with a slight bend in your elbow, use your rear deltoid to extend your arm back as far as possible. Hold this finish position for a second as you contract your rear deltoid and middle trap as hard as possible and then slowly return the handle to the start position. Finish all reps with one arm and then repeat on the other side.

A.K.A. Standing Cable Reverse Flye

START: Stand in the center of a cable crossover apparatus. Start with hands crossed in front of you at shoulder height with the left high cable in your right hand, the right in your left hand.

MOVE: Using your rear delts, pull your elbows out and back as far as possible, then return to the start.