Cable One Arm Fly On Exercise Ball

Muscles worked

Setup

1. Position a stability ball 2-3 feet away from a cable machine with the pulley set to chest height when lying down.
2. Grasp the handle with one hand and sit on the ball, then walk your feet forward until your upper back and shoulders are firmly supported.
3. Bridge your hips up until your torso is parallel to the floor, placing your feet shoulder-width apart for a stable base.
4. Extend the working arm out to the side with a slight bend in the elbow, palm facing inward toward your midline.

How to do it

1. Exhale as you pull the handle in a wide arc across your body toward the center of your chest, keeping the elbow angle fixed.
2. Squeeze your pectoral muscle hard at the top of the movement, slightly crossing the midline if possible for maximum contraction.
3. Inhale as you slowly lower the weight back to the starting position in a controlled 3-second eccentric phase.
4. Complete all reps on one side before switching to the other to maintain consistent tension and focus.

Form checklist

• Keep your hips elevated and glutes squeezed to maintain a straight line from knees to shoulders.
• Maintain a fixed, slight bend in the elbow; do not turn the movement into a press.
• Ensure your torso remains square to the ceiling without rotating toward the cable machine.
• Stop the stretch when your hand is level with your chest to avoid excessive shoulder strain.

Pro tips

• Place your non-working hand on your working pectoral to feel the muscle fiber recruitment and improve mind-muscle connection.
• Focus on driving your inner bicep toward your sternum rather than just moving your hand to better engage the chest.

Make it harder

• Narrow your stance by bringing your feet together to significantly increase the stability demand on your core.
• Add a 2-second isometric hold at the point of peak contraction (across the chest) on every rep.

Frequently asked

What muscles does the cable one arm fly on exercise ball work?

The cable one arm fly on exercise ball primarily targets the pectorals, and also works the abs, deltoids, and serratus anterior as secondary muscles.

What equipment do you need for the cable one arm fly on exercise ball?

The cable one arm fly on exercise ball uses cable and stability ball.

Is the cable one arm fly on exercise ball good for beginners?

The cable one arm fly on exercise ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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