Single-Arm Cable Fly | Gymacetamol

Muscles Worked

Primary

Chest

Secondary

Shoulders

Quick Cues

1

One arm at a time

2

Step through for stretch

3

Squeeze chest at center

4

Control the eccentric

Equipment Needed

Cable Machine

Set a cable pulley to chest height and attach a single-grip handle.
Stand sideways to the machine and grab the handle with the arm closest to the cable.
Step away to create tension, keeping a slight bend in your elbow.
Brace your core and keep your torso stable.
Sweep the handle across your body in a wide arc until your hand reaches the center of your chest.
Squeeze your chest at the end of the movement.
Slowly return to the starting position under control.
Complete all reps on one side, then switch.

Common Mistakes

Stepping too far from the cable

Rotating the torso during the fly

Bending the elbow too much

Pro Tips

Use one arm at a time for better mind-muscle connection

Stand perpendicular to the cable and pull across your body

Adjust the pulley height to target different portions of the chest

Your Progress

Variations

Cable Crossover

Cable Flyes

Dumbbell Flyes