Cable Standing Single-Arm Chest Fly
Isolate and sculpt your chest with the Cable Standing Single-Arm Fly. Build strength and definition with controlled, focused movements.
The Cable Standing Single-Arm Chest Fly mainly works the chest, with help from the shoulders and biceps. You'll need: single handle attachment or cable machine.
Required Equipment
Cable Standing Single-Arm Chest Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Cable Standing Single-Arm Chest Fly Variations and Alternatives
How to do the Cable Standing Single-Arm Chest Fly
Set the cable pulley to chest height and attach a single handle.
Stand sideways to the machine, hold the handle with one hand, and take a small step away to create tension.
Keep a slight bend in your elbow and your feet shoulder-width apart for stability.
Bring the handle forward and across your chest in a hugging motion, squeezing your chest muscles at the peak.
Slowly reverse the movement to return your arm to the starting position with control.
Cable Standing Single-Arm Chest Fly FAQs
What muscles does the Cable Standing Single-Arm Chest Fly work?
The Cable Standing Single-Arm Chest Fly mainly works the chest, with help from the shoulders and biceps. The main muscles are the pectoralis major.
What equipment do you need for the Cable Standing Single-Arm Chest Fly?
Single handle attachment or cable machine.
What workout day should the Cable Standing Single-Arm Chest Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Standing Single-Arm Chest Fly variations and alternatives?
Similar exercises include the Band Standing Single-Arm Chest Fly, Alternating Band Low Chest Fly, Band Chest Fly and Alternating Bodyweight Standing Chest Fly.
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