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All exercises

Cable one arm fly on exercise ball

Intermediate

Cable one arm fly on exercise ball 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. 1Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. 2Hold a cable handle in one hand and extend your arm out to the side, parallel to the ground.
  3. 3Keep your elbow slightly bent and your palm facing forward.
  4. 4Slowly bring your arm across your body, squeezing your chest muscles.
  5. 5Pause for a moment at the end of the movement, then slowly return to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Dumbbell incline one arm flyDumbbell
  • Floor fly (with barbell)Barbell
  • Cable one arm incline fly on exercise ballCable
  • Cable incline fly (on stability ball)Cable
  • Cable incline flyCable
  • Isometric chest squeezeBodyweight

Easier variations

  • Isometric chest squeezeBodyweight
  • Lever seated flyMachine

Harder variations

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

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  • Band bench pressResistance band
  • Band chest flyResistance band