Zirv Fitness
Strength exercise

Cable Single Arm Fly

How to do it

  1. Set one cable pulley to chest height and stand side-on to the machine, gripping the handle in the hand farthest from the anchor.
  2. Step away to create tension and stand in a staggered stance with a slight forward lean, free hand resting on your hip.
  3. Brace your core to resist rotation, then sweep the working arm across your body in an arc until your hand reaches your midline.
  4. Squeeze the chest briefly at the midline before slowly letting the arm open back out against the resistance.
  5. Complete all reps on one side at a controlled tempo before switching, exhaling as the hand crosses and inhaling as it opens.
  6. Keep your hips and shoulders square throughout rather than letting your torso rotate with the cable.

Muscles worked

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Chest exercises

BurpeesRing FlyRing Turned Out SupportSwimming (Butterfly)TRX Atomic Push-upTRX Chest Fly
Type
Strength
Equipment
Cable Machine
Primary muscles
Chest, Core
Measured in
Reps and weight
Tools
1RM Calculator