Cable Standing Single Arm Fly

Muscles worked

Setup

1. Set the cable pulley to chest height and attach a single D-handle.
2. Stand sideways to the machine and grasp the handle with the hand furthest from the pulley.
3. Step away from the machine to create tension and adopt a staggered stance, using your non-working hand to grip the machine frame or a nearby bar for stability.
4. Maintain a slight bend in your elbow and keep your chest up with shoulders retracted.

How to do it

1. Exhale as you pull the handle across your body in a wide arc until your hand reaches the midline of your chest.
2. Squeeze your pectoral muscle hard at the point of maximum contraction for one second.
3. Inhale as you slowly reverse the movement back to the starting position, maintaining the slight bend in your elbow.
4. Perform the movement with a controlled tempo, focusing on the stretch at the end of the eccentric phase.

Form checklist

• Keep a consistent, slight bend in the elbow to avoid joint strain.
• Ensure your torso remains stationary; do not use momentum or rotate your hips.
• Keep your shoulder blade pinned back and down to keep the focus on the chest.
• Stop the eccentric phase when your hand is in line with your shoulder to protect the joint.

Pro tips

• Focus on bringing your inner bicep toward your sternum rather than just moving your hand to maximize pectoral fiber recruitment.
• Maintain a 'proud chest' throughout the set to ensure the pec is doing the work rather than the front delt.

Make it harder

• Incorporate a 3-second slow eccentric (lowering) phase to increase time under tension.
• Bring the handle slightly past the midline of your body to increase the peak contraction of the inner chest.

Frequently asked

What muscles does the cable standing single arm fly work?

The cable standing single arm fly primarily targets the pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the cable standing single arm fly?

The cable standing single arm fly uses cable.

Is the cable standing single arm fly good for beginners?

Yes. The cable standing single arm fly is a beginner-friendly movement and a strong foundation to build on.

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