Cable Standing Single Arm Fly
Sculpt and strengthen your chest with the Cable Standing Single Arm Fly. This isolation exercise targets your pectorals, improving definition and
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Standing Single Arm Fly
Description
A resistance exercise that targets the chest muscles by pulling a cable towards the center of your body.
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How to do Cable Standing Single Arm Fly
- 01Setup
Adjust the cable pulley to shoulder height. Stand sideways to the machine, grasping the handle with the hand farthest from the machine.
- 02Setup
Take a step or two away from the machine to create tension, placing your feet shoulder-width apart with a slight bend in your knees. Maintain a slight bend in your elbow of the working arm and keep your core braced.
- 03
Inhale, then exhale as you pull the handle across your body in an arc, contracting your pectoral muscle until your hand is in front of your chest or slightly past your midline.
- 04
Hold the contraction briefly, then slowly and with control, return the handle to the starting position, allowing your chest to stretch.
- 05
Complete all repetitions on one side before switching to the other arm.
Tips
- Focus on the Squeeze: Concentrate on squeezing your pectoral muscle at the peak of the contraction, imagining you're trying to touch your bicep to your chest.
- Control the Negative: Don't let the cable pull your arm back too quickly; control the eccentric (lengthening) phase to maximize muscle engagement and minimize injury risk.
- Maintain Elbow Angle: Keep a consistent, slight bend in your elbow throughout the movement. Avoid locking your elbow or bending it too much, which can shift tension away from the chest.
- Stable Stance: Brace your core and keep your feet firmly planted. A slight staggered stance can also help improve stability, especially with heavier weights.
Common mistakes
- Using too much weight and compensating with the shoulder or back: Lower the weight and focus on isolating the chest by maintaining a stable torso and a controlled, arcing movement.
- Rounding the shoulders forward: Keep your chest up and shoulders pulled back and down throughout the movement to ensure proper pectoral engagement and prevent shoulder strain.
- Bending the elbow excessively: Maintain a consistent, slight bend in your elbow to keep tension on the chest, rather than turning it into a triceps pushdown.
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Is Cable Standing Single Arm Fly good for beginners?
Cable Standing Single Arm Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Standing Single Arm Fly?
You need Cable to perform Cable Standing Single Arm Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Standing Single Arm Fly?
Focus on the Squeeze: Concentrate on squeezing your pectoral muscle at the peak of the contraction, imagining you're trying to touch your bicep to your chest. Control the Negative: Don't let the cable pull your arm back too quickly; control the eccentric (lengthening) phase to maximize muscle engagement and minimize injury risk. Maintain Elbow Angle: Keep a consistent, slight bend in your elbow throughout the movement. Avoid locking your elbow or bending it too much, which can shift tension away from the chest. Stable Stance: Brace your core and keep your feet firmly planted. A slight staggered stance can also help improve stability, especially with heavier weights.
What are common mistakes when doing Cable Standing Single Arm Fly?
Using too much weight and compensating with the shoulder or back: Lower the weight and focus on isolating the chest by maintaining a stable torso and a controlled, arcing movement. Rounding the shoulders forward: Keep your chest up and shoulders pulled back and down throughout the movement to ensure proper pectoral engagement and prevent shoulder strain. Bending the elbow excessively: Maintain a consistent, slight bend in your elbow to keep tension on the chest, rather than turning it into a triceps pushdown.
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Dumbbell Complex Push-up Row Clean and Press
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store