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Chest

Single Arm Cable Fly

The Single Arm Cable Fly is a strength exercise on a cable machine for your chest. Share of the load in the Zulta muscle model: mid chest 43%, upper chest 15% and lower chest 13%.

Level: BeginnerEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time
Single Arm Cable Fly demonstration

How to do it

  1. Set one pulley at chest height and clip on a single handle.
  2. Stand side-on to the machine, take the handle in the hand nearest the stack and step out until the cable is taut.
  3. Open the arm out to the side at chest height with the elbow slightly bent.
  4. Sweep the handle across in front of your chest until your hand reaches the midline.
  5. Return slowly until your hand is back in line with your shoulder.

Tips

  • Hold the frame or your hip with the free hand to keep the torso square.
  • Let the shoulder blade move with the arm for a full range.

Common mistakes

  • Rotating the torso to pull the handle across.
  • Stopping short of the midline.
  • Letting the arm drift back behind the body at the stretch.

Muscles worked by the Single Arm Cable Fly

  • Mid chest Primary43%
  • Upper chest Secondary15%
  • Lower chest Primary13%
  • Front delts Secondary13%
  • Obliques Minor5%
  • Biceps (short head) Minor4%
  • Serratus anterior Stabilizer4%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

One side loaded asks the trunk to resist rotation. A fly is pure shoulder horizontal adduction with the elbow fixed, so the pec does nearly all the work and the triceps drop out.

Single Arm Cable Fly alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Single Arm Cable Fly work?

Mainly the mid chest and lower chest. The upper chest and front delts assist.

Is the Single Arm Cable Fly good for beginners?

Yes. The Single Arm Cable Fly is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Single Arm Cable Fly?

For example the Cross Body Cable Fly, Cable Fly and Flat Bench Cable Fly. They train mostly the same muscles.

How do you make the Single Arm Cable Fly harder?

Add weight or reps, or move on to the Cross Body Cable Fly and Flat Bench Cable Fly.

Sources

  • Welsch et al. 2005, JSCR 19(2):449-452 (bench, incline, fly)
  • Solstad et al. 2020, J Sports Sci Med 19(4):645-651 (bench press vs fly)

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