One-Arm Cable Fly

Body region

• Chest
• Shoulders

Equipment

• Cable Station

Technique

1. Set one pulley at shoulder height and stand side-on to it, holding the handle in the near hand.
2. Step away to tension the cable, arm open and elbow slightly bent.
3. Sweep the hand across in front of your chest to the midline.
4. Return slowly until you feel a chest stretch, then finish the set and switch sides.

Cues

• Keep the hips and shoulders square; only the arm moves.
• Keep the free hand on your hip or the frame for balance.

Common mistakes

• Twisting the torso to pull the handle across.
• Bending the elbow more as the hand comes in.

Variations

• Bent-Over Cable Fly
• Decline Cable Fly
• Incline Cable Fly
• Lying Cable Fly
• One-Arm Decline Cable Fly
• One-Arm Incline Cable Fly
• Seated Cable Fly

Alternatives

• Dumbbell Fly
• Pec Deck