# One-Arm Decline Cable Fly

URL: https://heatsy.app/ex/one-arm-decline-cable-fly

Also known as: Single-Arm Decline Cable Fly, One Arm Decline Cable Chest Fly, One-Arm Decline Cable Flye

Variation of: [Cable Fly](https://heatsy.app/ex/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](https://heatsy.app/ex/bent-over-cable-fly)
- [Decline Cable Fly](https://heatsy.app/ex/decline-cable-fly)
- [Incline Cable Fly](https://heatsy.app/ex/incline-cable-fly)
- [Lying Cable Fly](https://heatsy.app/ex/lying-cable-fly)
- [One-Arm Cable Fly](https://heatsy.app/ex/one-arm-cable-fly)
- [One-Arm Incline Cable Fly](https://heatsy.app/ex/one-arm-incline-cable-fly)
- [Seated Cable Fly](https://heatsy.app/ex/seated-cable-fly)

## Alternatives

- [One-Arm Decline Dumbbell Fly](https://heatsy.app/ex/one-arm-decline-dumbbell-fly)
- [Decline Cable Fly](https://heatsy.app/ex/decline-cable-fly)