Single-Arm Cable Flyes

Single-Arm Cable Flyes are a chest exercise and primarily target the pectoral muscles. To a lesser degree, they also work the anterior deltoids and triceps.

Equipment

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

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.

Discover More Chest Exercises

There are many other chest exercises that you can use in your training

Barbell Bench Press Barbell Incline Press Machine Chest Press Dumbbell Flies Dumbbell Bench Press Incline Dumbbell Bench Press Decline Barbell Bench Press Decline Dumbbell Bench Press Chest Dips Push-Ups Pec Deck Machine Cable Flyes Dumbbell Flyes Incline Dumbbell Flyes Decline Dumbbell Flyes Svend Press Smith Machine Bench Press Guillotine Press Weighted Push-Ups Deficit Push-Ups Weighted Deficit Push-Ups Ring Push-Ups Banded Push-Ups Cable Crossover Incline Cable Flyes Decline Cable Flyes Floor Press Standing Cable Press Band Resisted Push-Ups Explosive Push-Ups Swiss Ball Push-Ups Clapping Push-Ups Archer Push-Ups Bodyweight Flyes