Singel Arm Cable Fly

Exercise Details

  • Primary Muscle
    Pec
  • Secondary Muscle
    Front Delt
  • Equipment
    Cable
  • Level
    Easy

Why Should You do Single Arm Cabel Fly?

One of the essential functions of the chest is to retract the arms, adduction, which is what this exercise does. Running flyes with cable compared to dumbbells has its advantages. You will always have tension in the chest compared to a dumbbell fly where the top position does not load the muscle as much. You can also pull your hand past the center of the chest, which will compress the inner middle part of your chest a little extra, whereas, in a dumbbell fly, they must stay in a vertical position. Like all cable exercises, this one is also suitable for drop sets because you can quickly lose some weight.

Guide for Singel Arm Cable Fly

  • Stand fairly wide apart with your legs so you can withstand the rotational force
  • Pull back your shoulders and pinch your shoulder blades, push your chest forward
  • Your arms should be slightly bent but fixed throughout the movement
  • Your wrist should be straight
  • The rest of the upper body should be completely still, only the arm should move
  • Slowly pull the handle past the center of the breast with 20-30 centimeters. Hold for a second and feel the pressure on the inside of the pectoral muscle before returning.
  • Lower the weight in a calm and slow manner, always with tension in the muscle you are exercising. 

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