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All exercises

Cable one arm fly

Intermediate

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

Trained one side at a time.

What it works

Primary muscle

Chest

Also works

Front delts

Equipment
Cable
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
1 min

How to do it

  1. 1Set a pulley at about shoulder height, take the handle in the hand nearest the machine and step away until the cable is tight.
  2. 2Stand side-on to the machine in a split stance, with your arm out to the side, elbow slightly bent and chest up.
  3. 3Pull the handle forward and across in a wide arc until your hand passes the middle of your chest.
  4. 4Keep your torso square and the elbow angle fixed so the chest does the work, not a twist or a press.
  5. 5Let the handle travel back slowly until you feel a stretch across your chest, finish the set, then switch sides.

What to do instead

  • Dumbbell one arm bench flyDumbbell
  • Cable cross-over variationCable
  • Lever seated flyMachine
  • Landmine one arm floor flyBarbell
Logged today · 1 min restCable one arm fly

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