Strength

Single Arm Cable Chest Fly

Single Arm Cable Chest Fly is a potent strength exercise targeting the chest with a wide range of motion. Besides improving pecs, it also engages shoulders and arms. It enhances muscle tone and upper body strength. One rep includes both arms.
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Single Arm Cable Chest Fly instructions
Step-by-step instructions
1
Stand beside the cable machine and set the cable pully at chest height.
2
Facing away from the machine, take a few steps forward and grasp the cable handle with the hand closest to the machine.
3
Extend your arm out to the side but slightly in front of your body and keep a slight bend in the elbow.
4
Pull the handle across your body until it's in front of your chest, feeling a squeeze in your chest muscles.
5
Slowly return to the starting position and repeat for the programmed number of reps before swapping to the other side.
Stand beside the cable machine and set the cable pully at chest height.
Facing away from the machine, take a few steps forward and grasp the cable handle with the hand closest to the machine.
Extend your arm out to the side but slightly in front of your body and keep a slight bend in the elbow.
Pull the handle across your body until it's in front of your chest, feeling a squeeze in your chest muscles.
Slowly return to the starting position and repeat for the programmed number of reps before swapping to the other side.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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