One-Arm Decline Cable Fly

Body region

• Chest
• Shoulders

Equipment

• Cable Station
• Adjustable Bench

Technique

1. Set a bench to a slight decline beside a low pulley and lock your legs under the pads.
2. Lie back and take the handle in the near hand, arm over your chest with a slight bend in the elbow.
3. Keeping that bend fixed, lower the arm out to the side in a wide arc until you feel a chest stretch.
4. Bring the handle back over your lower chest, finish the set and switch sides.

Cues

• Keep both shoulders flat on the bench.
• Move slowly through the stretch.

Common mistakes

• Rolling toward the cable.
• Pressing the handle instead of moving in an arc.
• Sitting up off the decline bench while still holding the handle.

Variations

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

Alternatives

• One-Arm Decline Dumbbell Fly
• Decline Cable Fly