Cable Low-Pulley Single-Arm Cross-Over Fly
Isolate & sculpt your chest with the Cable Low-Pulley Single-Arm Cross-Over Fly. Target those hard-to-reach muscles!
The Cable Low-Pulley Single-Arm Cross-Over Fly is a compound exercise that mainly works the chest, with help from the shoulders, biceps and triceps. You'll need: cable machine or single handle attachment.
Required Equipment
Cable Low-Pulley Single-Arm Cross-Over Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii); Triceps (triceps brachii)
Cable Low-Pulley Single-Arm Cross-Over Fly Variations and Alternatives
How to do the Cable Low-Pulley Single-Arm Cross-Over Fly
Set the cable machine to the lowest position and attach a single handle to the pulley.
Position yourself: Stand side-on to the cable machine with your feet shoulder-width apart, knees slightly bent.
Grip the handle: Grasp the single handle with the hand that is furthest from the machine. Your palm should be facing down.
Bend forward at your waist, keeping your back straight and your core engaged, until your upper body is almost parallel to the floor.
From the starting position, begin with your arm extended towards the cable machine.
Pull the handle across your body and upwards in a diagonal path until it is above shoulder height on the opposite side of your body, keeping your arm almost straight with a slight bend in the elbow.
Contract your chest muscles as you perform this crossing motion.
Return the handle back to the starting position, following the same diagonal path.
Perform your desired number of repetitions before switching arms and repeating the movement on the other side.
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Cable Low-Pulley Single-Arm Cross-Over Fly FAQs
What muscles does the Cable Low-Pulley Single-Arm Cross-Over Fly work?
The Cable Low-Pulley Single-Arm Cross-Over Fly mainly works the chest, with help from the shoulders, biceps and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Cable Low-Pulley Single-Arm Cross-Over Fly?
Cable machine or single handle attachment.
Is the Cable Low-Pulley Single-Arm Cross-Over Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Low-Pulley Single-Arm Cross-Over Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Low-Pulley Single-Arm Cross-Over Fly variations and alternatives?
Similar exercises include the Cable Kneeling Single-Arm Fly, Cable Single-Arm Low Fly, Cable Standing Crossover and Cable Reverse Cross-Over Fly.
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