Cable One Arm Incline Fly On Exercise Ball

Muscles worked

Setup

1. Set a single cable pulley to the lowest position and attach a D-handle.
2. Sit on the stability ball and walk your feet forward until your upper back and shoulders are resting on the ball at a 30-45 degree incline.
3. Grasp the handle with one hand and extend your arm out to the side, maintaining a slight bend in the elbow.
4. Position your feet hip-width apart and drive through your heels to keep your hips elevated and glutes engaged.

How to do it

1. Exhale and bring the handle in a wide arc across your body toward the midline of your upper chest.
2. Squeeze the pectoral muscle at the top of the movement for one second, ensuring your torso does not rotate.
3. Inhale and slowly lower the weight back to the starting position using a controlled 3-second tempo.
4. Complete the full set on one arm before switching to the other side.

Form checklist

• Keep your hips level and glutes squeezed to prevent the ball from rolling or your pelvis from dipping.
• Maintain a fixed, slight bend in the elbow; do not turn the movement into a press.
• Keep your shoulders retracted and pressed into the ball throughout the set.
• Resist the urge to rotate your torso toward the cable machine during the eccentric phase.

Pro tips

• Focus on the 'mind-muscle connection' by visualizing your bicep moving toward your sternum to maximize chest fiber recruitment.
• Place your non-working hand on your core or opposite hip to monitor for unwanted trunk rotation.
• At the peak of the contraction, try to 'reach' slightly further across the midline to intensify the squeeze on the inner chest.

Make it harder

• Narrow your foot stance to a 'tandem' position to significantly increase the stability demand on your obliques and abs.
• Add a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.

Frequently asked

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

The cable one arm incline 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 incline fly on exercise ball?

The cable one arm incline fly on exercise ball uses cable.

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

The cable one arm incline 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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