Chest · Fly
Single-Arm Cuff Fly
The Single-Arm Cuff Fly mainly trains your chest. Also working: front delts.
One cable
Wrist/ankle cuff
Standing, light pull
How to do it
- Put on the cuff, side-on to the tower, one step away
- Elbow slightly bent, arm out wide to the side
- Sweep your upper arm in an arc in front of your chest: think elbow, not hand
- Squeeze your chest briefly, open slowly: then switch sides
Coach’s tip
Like on a pec deck: the load hangs from your arm instead of your hand, so biceps and grip are out of it. Above the elbow the lever is shorter: shoulder-friendly, and you can use more weight. On the wrist it’s like the regular fly, just without needing grip strength.
Setup
Pulley
Pulley at shoulder height
Grip
Cuff just above the elbow or on the wrist
Load
One cable
You need
Wrist/ankle cuff
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 Cuff Fly work?
Mainly the chest. The front delts help.
How do I set up the cable machine for the Single-Arm Cuff Fly?
Pulley: Pulley at shoulder height. Grip: Cuff just above the elbow or on the wrist. You also need: Wrist/ankle cuff.
What can I do instead of the Single-Arm Cuff 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 Cuff 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.