Cable Kneeling Single-Arm Fly

1. Setup:

   • Adjust the cable machine so the pulley is at the lowest setting.

   • Attach a single handle to the pulley.

   • Ensure the weight is set to a manageable level for you.

2. Positioning:

   • Kneel on the floor with your knees hip-width apart.

   • Grip the handle with one hand (the one on the side of the machine) and extend your arm to the side, keeping a slight bend in the elbow.

   • Your body should be perpendicular to the cable machine, with your free arm resting comfortably on your thigh.

3. Starting Position:

   • Begin with the handle positioned out to the side, your arm extended and in line with your shoulder.

   • Maintain a straight back and keep your core engaged to stabilize your position.

4. Movement:

   • Slowly draw the handle toward your chest in a wide arc, squeezing your chest muscles as you pull.

   • Keep your elbow slightly bent throughout the movement.

   • At the end of the motion, your hand should be in front of your chest, while still maintaining control of the weight.

5. Returning:

   • Gradually extend your arm back to the starting position, feeling the stretch in your chest as you go.

   • Avoid letting the weight stack touch at the bottom to maintain tension in your muscles.

6. Repetitions:

   • Perform 8-12 repetitions, then switch sides to work the other arm.

   • Complete 2-3 sets for balanced muscle engagement.

Tips:

• Focus on controlling the movement rather than rushing through the reps.

• Keep your shoulders relaxed and avoid shrugging them as you move your arm.

• Maintain a neutral spine and avoid leaning forward or backward as you perform the exercise.