Cable Single Arm Low Fly

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a D-handle.
2. Stand sideways to the machine and grab the handle with the hand furthest from the pulley using an underhand (supinated) grip.
3. Step away from the machine to create tension, adopting a staggered stance with the foot opposite the working arm forward.
4. Grip the machine frame or a nearby pull-up bar with your non-working hand to stabilize your torso.

How to do it

1. With a slight, fixed bend in your elbow, exhale as you sweep your arm upward and across your body toward the midline at chest height.
2. Focus on bringing your inner bicep toward your upper sternum to maximize the contraction of the upper chest.
3. Inhale as you slowly lower the weight back to the starting position, stopping just before the weight stack touches to maintain tension.
4. Maintain a controlled tempo, taking approximately 2 seconds to lift and 2 seconds to lower the weight.

Form checklist

• Keep your shoulders pinned back and down; do not let the shoulder shrug toward your ear during the lift.
• Maintain a consistent slight bend in the elbow to protect the joint and keep tension on the muscles.
• Keep your torso stationary and avoid using momentum or 'leaning' into the movement.
• Ensure the hand follows a wide arc rather than a straight pressing motion.

Pro tips

• Cross the midline of your body at the top of the movement to achieve a peak contraction in the clavicular head of the pectoralis major.
• Focus on the 'mind-muscle connection' by imagining you are trying to touch your bicep to your chin.

Make it harder

• Incorporate a 2-second isometric hold at the peak of the contraction (top of the movement).
• Perform a slow eccentric phase, taking 4-5 seconds to return the handle to the starting position.

Frequently asked

What muscles does the cable single arm low fly work?

The cable single arm low fly primarily targets the pectorals, and also works the lats and serratus anterior as secondary muscles.

What equipment do you need for the cable single arm low fly?

The cable single arm low fly uses cable.

Is the cable single arm low fly good for beginners?

The cable single arm low fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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