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All exercises

Cable one arm decline chest fly

Intermediate

Cable one arm decline chest fly is a isolation cable exercise for the chest, also working the front delts and triceps.

Trained one side at a time.

What it works

Primary muscle

Chest

Also works

Front deltsTriceps

Equipment
Cable
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Attach a D-handle to a low pulley cable machine and set the bench to a decline angle.
  2. 2Lie down on the bench with your head towards the machine and grab the handle with your right hand.
  3. 3Extend your arm straight up above your chest, keeping a slight bend in your elbow.
  4. 4With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder.
  5. 5Pause for a moment, then reverse the motion and bring your arm back to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise.

What to do instead

  • Isometric chest squeezeBodyweight
  • Dumbbell decline twist flyDumbbell
  • Dumbbell one arm fly on exercise ballDumbbell
  • Dumbbell fly on exercise ballDumbbell
  • Cable decline flyCable
  • Cable one arm fly on exercise ballCable

Easier variations

  • Isometric chest squeezeBodyweight
  • Lever seated flyMachine

Harder variations

  • Cable one arm incline fly on exercise ballCable
  • Dumbbell one arm chest fly on exercise ballDumbbell
  • Cable incline fly (on stability ball)Cable
  • Dumbbell decline one arm flyDumbbell
Logged today · 90 seconds restCable one arm decline chest fly

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More Chest exercises

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  • Assisted seated pectoralis major stretch with stability ballMachine
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  • Band bench pressResistance band
  • Band chest flyResistance band