One-Arm Incline Cable Fly

Body region

• Chest
• Shoulders

Equipment

• Cable Station
• Adjustable Bench

Technique

1. Place an incline bench beside a low pulley and lie back holding the handle in the near hand over your chest.
2. Bend your elbow slightly and keep that bend fixed.
3. Lower the arm out to the side in a wide arc until you feel a chest stretch.
4. Bring the handle back over your 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.

Variations

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

Alternatives

• Dumbbell Fly
• Pec Deck