Single-Arm Cable Flyes

Introduction

The Single-Arm Cable Fly is a highly effective isolation exercise designed to target the pectoral muscles, with a particular emphasis on the inner chest. Utilizing a cable machine, this exercise allows for a continuous tension throughout the movement, promoting muscle hypertrophy and enhancing muscle definition. By performing the fly one arm at a time, it not only ensures balanced muscle development but also engages the stabilizing muscles of the core, thereby improving overall functional strength. Ideal for both beginners and advanced lifters, the Single-Arm Cable Fly can be seamlessly integrated into any chest workout routine to maximize muscle engagement and growth.

Execution

How to Execute Single-Arm Cable Flyes

Setup

1. Position the cable pulley at shoulder height.
2. Attach a single handle to the pulley.
3. Stand with your side facing the pulley, feet shoulder-width apart.
4. Grasp the handle with the hand furthest from the pulley.
5. Step away from the pulley to create tension in the cable, keeping a slight bend in your elbow.
6. Place your other hand on your hip or use it for balance.

Execution

1. Engage your core and maintain a slight bend in your elbow throughout the movement.
2. Exhale as you pull the handle across your body in a wide arc, keeping your arm at shoulder height.
3. Focus on squeezing your chest muscles as you bring the handle to the front of your body.
4. Pause briefly at the peak contraction.
5. Inhale as you slowly return the handle to the starting position, maintaining control and tension in the cable.

Finishing

1. Complete the desired number of repetitions.
2. Carefully release the handle back to the pulley.
3. Switch sides and repeat the exercise with the opposite arm.