Cable Single-Arm Low Fly
Sculpt a stronger chest with the Cable Single-Arm Low Fly. Target and define your pecs with controlled, focused movements.
The Cable Single-Arm Low Fly is a compound exercise that mainly works the chest and back, with help from the shoulders. You'll need: single handle attachment or cable machine.
Required Equipment
Cable Single-Arm Low Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Secondary
Lower Chest (pectoralis minor); Front Shoulder (anterior deltoid)
Cable Single-Arm Low Fly Variations and Alternatives
How to do the Cable Single-Arm Low Fly
Cable Single Arm Low Fly (Chest)
Starting Position:
Set the cable pulley to a low setting on the cable machine.
Stand next to the machine with your feet shoulder-width apart and your knees slightly bent.
Grasp the handle with one hand while keeping your arm straight down at your side.
Stand a few feet away from the machine to create tension in the cable.
Engage your core and maintain a slight bend in your elbow.
**Movement 1. With your opposite hand on your hip or by your side for balance, pull the cable handle across your body.
Move your arm in an arc, lifting the handle upwards and towards your chest while keeping your elbow slightly bent.
Focus on squeezing your chest muscles as you bring your arm across your body.
Once your arm is nearly parallel to the ground, hold for a moment to maximize the contraction in your chest.
Slowly return to the starting position by allowing your arm to move back down and across your body in a controlled manner.
Repeat for the desired number of repetitions before switching to the other arm.
Tips:
Keep your back straight and avoid leaning forward or backward.
Control the movement; avoid swinging the cable to ensure maximum effectiveness.
Start with a lighter weight to master the form before progressing to heavier weights.
Cable Single-Arm Low Fly FAQs
What muscles does the Cable Single-Arm Low Fly work?
The Cable Single-Arm Low Fly mainly works the chest and back, with help from the shoulders. The main muscles are the pectoralis major and serratus anterior.
What equipment do you need for the Cable Single-Arm Low Fly?
Single handle attachment or cable machine.
Is the Cable Single-Arm Low 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 Single-Arm Low Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Single-Arm Low Fly variations and alternatives?
Similar exercises include the Band Low Fly, Bodyweight Standing Straight-Arm Low Chest Fly, Cable Alternative Fly and Cable Incline Alternative Fly.
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