Chest · Fly
Single-Arm Cable Fly
The Single-Arm Cable Fly mainly trains your chest. Also working: front delts and obliques.
One cable
Standing, light pull
How to do it
- Side-on to the tower, one step away, free hand on your hip
- Arm slightly bent and out to the side
- Sweep it in an arc in front of your body: past your midline
- Squeeze briefly, open slowly, then switch sides
Coach’s tip
With one arm you can pull your hand past the midline: the two-arm fly can’t give you that last bit of chest contraction. Keep your torso square to the front; don’t let it rotate with your arm.
Setup
Pulley
Pulley at shoulder height
Grip
Single handle, one arm
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (fly). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Single-Arm Cable Fly work?
Mainly the chest. The front delts and obliques help.
How do I set up the cable machine for the Single-Arm Cable Fly?
Pulley: Pulley at shoulder height. Grip: Single handle, one arm.
What can I do instead of the Single-Arm Cable Fly?
For the same movement: Cable Fly, Lying Cable Fly and Low-to-High Cable Fly. In DCFT you swap with one tap.
DCFT
The Single-Arm Cable Fly in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.