Chest · Isolation

Single-Arm Cable Fly

A one-arm cable fly that isolates each side of the chest and lets you bring the hand across the midline.

MAIN MUSCLE
Chest
ALSO WORKS
Front delts, Serratus anterior
EQUIPMENT
Cable
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set a pulley at about shoulder height, attach a single handle, and stand side-on to the machine.

  2. Grip the handle with the near hand, step away from the stack, and take a staggered stance with a slight bend in the elbow.

  3. Sweep your arm forward and across your body until your hand passes the middle of your chest.

  4. Squeeze briefly, then let the arm open slowly until you feel a stretch in the chest.

COMMON MISTAKES

  • Torso rotating to help the pull; keep your hips and shoulders square and let only the arm move.
  • Bending the elbow more as you pull, turning it into a press; keep the same slight bend throughout.

TIPS

  • Rest your free hand on your working chest to feel it contract.

QUESTIONS

Which muscles does Single-Arm Cable Fly work?

The main muscle is Chest. It also works Front delts, Serratus anterior.

How many reps should I do?

FORGE suggests 10-15 reps for Single-Arm Cable Fly. The app adjusts sets and reps to your goal and level.

What can I do instead of Single-Arm Cable Fly?

These train the same muscles: Cable Crossover, Pec Deck Fly.