Cable Standing Single Arm Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Cable
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Single Arm Cable Fly
Visualised Target Muscle Groups
Front
Back
How to: Cable Standing Single Arm Fly
- Attach a cable to a low pulley on one side of the machine.
- Stand facing away from the machine, grasp the handle with one hand and step away to create tension.
- With a slight bend in your elbow, pull the cable across your body in a smooth arc.
- Squeeze your chest at the peak of the movement, then slowly return to the starting position.
- Repeat for the desired repetitions and switch sides.
Common Mistakes
- Allowing the elbow to drop below shoulder level.
- Using momentum rather than controlled movement.
- Not maintaining proper form throughout the exercise.
Modifications
- Use a lighter weight to maintain form.
- Perform the exercise seated to reduce strain on the lower back.
Tips
- Keep your core engaged to maintain balance.
- Control the movement, avoiding rapid or jerky motions.
- Focus on squeezing the chest muscles at the peak of the movement.
Cable Standing Single Arm Fly Alternatives
Tags
chest
strength
fly
cable
upper body
balance
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