Exercise guide
Cable Single Arm Bear Fly
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Waist
This hybrid movement combines a bear plank with a unilateral chest fly to challenge core stability, shoulder strength, and lower body endurance simultaneously. It is highly effective for developing anti-rotational core strength while isolating the pectoral muscles.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the lowest setting and attach a D-handle.
- Position yourself in a quadruped position (on hands and knees) perpendicular to the cable machine, about 2-3 feet away.
- Reach under your torso to grab the handle with the hand furthest from the machine.
- Lift your knees 1-2 inches off the floor, keeping your back flat, core braced, and shins parallel to the ground.
How to do it
- Keeping a slight bend in the elbow, pull the cable across your body toward the midline of your chest while exhaling.
- Squeeze your chest at the peak of the movement, ensuring your hips and shoulders remain perfectly square to the floor.
- Inhale as you slowly return the handle to the starting position under control, resisting the cable's pull to prevent torso rotation.
- Complete all reps on one side before switching to the other, maintaining a 2-1-2 tempo.
Form checklist
- Keep knees hovering just an inch above the floor; do not let the hips rise.
- Maintain a flat 'tabletop' back and neutral neck throughout the set.
- Prevent the hips from swaying or rotating toward the cable machine.
- Ensure the stabilizing arm remains locked or slightly soft to support your weight.
Pro tips
- Actively 'push the floor away' with your stabilizing hand to engage the serratus anterior and improve shoulder stability.
- Focus on bringing your bicep toward your sternum rather than just moving your hand to maximize pectoral fiber recruitment.
Make it harder
- Narrow your foot stance to decrease your base of support and significantly increase the anti-rotational demand on the obliques.
- Add a 3-second isometric hold at the peak of the contraction (midline) to increase time under tension.
Frequently asked
- What muscles does the cable single arm bear fly work?
- The cable single arm bear fly primarily targets the pectorals, and also works the abs, deltoids, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the cable single arm bear fly?
- The cable single arm bear fly uses cable.
- Is the cable single arm bear fly good for beginners?
- The cable single arm bear fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.