Chest Fly - Single Arm, Standing (Cable)

Stand sideways to cable. Pull one handle across your body to the center line. Keep arm slightly bent.

Quick facts

Primary and secondary muscle groups targeted by this movement.

chest

side abs / obliques

What you need and how to position yourself before starting.

cable

Unilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand next to a cable machine with the pulley set at the lowest position.
- Attach a single handle to the cable and adjust the weight to a manageable level.
Step 2Grab the Handle
- With your right hand, grasp the handle of the cable with a neutral grip (palm facing in).
- Step away from the machine to create tension in the cable while keeping your feet shoulder-width apart.
Step 3Position Your Body
- Engage your core and maintain a slight bend in your knees.
- Stand tall with your shoulders back and down, and keep your left hand on your hip or extended for balance.
Step 4Perform the Fly
- With a slight bend in your elbow, pull the handle out to the side in a wide arc, keeping your elbow slightly bent throughout the movement.
- Focus on squeezing your chest muscles as you bring your hand out to the side.
Step 5Return to Start
- Slowly bring the handle back to the starting position, maintaining control and tension in your chest.
- Ensure that you do not let the weight stack touch down completely between repetitions.
Step 6Repeat
- Perform the desired number of repetitions on one side before switching to the other arm.
- Maintain proper form and control throughout each repetition.
Step 7Finish the Exercise
- After completing your sets, carefully release the handle and step back towards the machine.
- Ensure the weight is safely secured before leaving the area.