Single Arm Cable Fly (3 Best Ways To Do It)

by

Maybe you’ve plateaued or want to add variety to your chest workouts. Or You might be wondering, Why bother with a single-arm variation when I can do the regular cable fly?

The Problem is that:

The traditional cable fly can also lead to imbalances or overcompensation from the stronger side of the body. Additionally, it also effectively engages the core muscles.

I remember when I started doing the Single-Arm Cable Fly exercise. I had never felt that kind of tension with dumbbells on each side of my chest.

In this blog, we’re going to cover the three best ways to perform them:

  1. Mid-level Single Arm Cable Fly
  2. Single Arm Cable Fly Low to High
  3. Single Arm Cable Fly High to Low

For each variation, I will provide detailed instructions on how to do them in proper form and with tips.

So, let’s dive in.

Single Arm Cable Fly
Table of Contents

Mid-level Single Arm Cable Fly

In this variation, the cable pulley is set at chest height, and you perform the exercise by standing sideways to the cable machine.

It helps to develop and define the middle and the Inner pectoral muscles.

It also allows for a greater range of motion than the traditional cable fly, which helps strengthen the chest muscles.

How To Do It

  1. Stand perpendicular to the cable machine, feet shoulder-width apart, in a staggered stance.
  2. Grab the handle with the arm furthest from the machine.
  3. Take a small step forward to create tension on the cable.
  4. Keep your arm straight out at chest level.
  5. Now for the fun part! Slowly bring your arm across your body in a controlled arc, like you’re giving yourself a big hug.
  6. Focus on squeezing your pecs at the peak of the contraction.
  7. Do 10–15 reps on one side before switching arms.

Tip and Form

  • Maintain a slight bend in the elbow to avoid unnecessary joint strain.
  • Breathe in on the relaxation phase and breathe out when contracting.
  • Squeeze your chest at the end of the movement.

Single Arm Cable Fly Low To High

The single-arm low-to-high cable chest fly, also known as the low cable fly, is one of the best chest exercises.

It can help you train the chest at various angles and strengthen the chest and shoulders.

It primarily targets the upper pectorals by pulling the arms from a low to high angle.

How To Do It

  1. Adjust the pulley to the lowest position.
  2. Attach the handle to the cable pulley at the bottom.
  3. Grasp the cable attachments in one hand using an overhand grip.
  4. Now, pull the handle upward and inward in an arc motion.
  5. Keep your elbows fixed in place while you bring the handle up and together over your chest.
  6. Continue to raise your hand upward until it is above your chest, and the cables cross over.
  7. Pause and squeeze the chest in the fully contracted position.
  8. Slowly return to the starting position.
  9. Do 8-12 and 3–4 sets for muscle hypertrophy.

Tips and Form

  • Maintain a slight bend in the elbows. Do not fully lock out the elbows.
  • Keep your feet shoulder-width apart or in a staggered stance for better balance.
  • Use a controlled motion on both the concentric and eccentric parts of the movement. No jerky momentum.
  • Go through a full range of motion for maximum chest muscle activation.

Single Arm Cable Fly High to Low

The high cable chest fly, also known as the single arm high to low cable fly, is the best chest exercise. It can help train the chest at various angles and strengthen the chest and shoulders.

It mainly targets the lower pectorals by pulling the arms from a high to a low angle.

Unlike compound exercises such as bench presses, which target the chest, triceps, and shoulders, the high cable fly solely targets the chest.

How To Do It

  1. Attach the D-shaped handle to the high pulleys on the cable machine.
  2. Ideally, they should be at head height or slightly above.
  3. Grab the handle with one hand and place the free hand on the side for stability.
  4. Step forward to make tension in the cables.
  5. You can either place one foot slightly in front of the other (staggered stance), or keep your feet parallel and shoulder-width apart.
  6. Keep your arm straight and bring the handles down and in front of your body. Do this in a sweeping motion.
  7. Pause momentarily at the bottom of the movement, then slowly return to the starting position.
  8. Do 3–4 sets of 10–15 reps.

Tips and Form

  • You should avoid excessive lower back arching when you bring the handles forward.
  • Move the handles in an arc-like motion.
  • Keep your feet shoulder-width apart or in a staggered stance for better balance.

Takeaways

Single-arm cable flies provide unique benefits such as building a bigger chest and shoulders and strengthening the core muscles.

They help you target different areas of your chest by switching between low-to-high, low-to-high, and high-to-low variations.

I’d love to hear how this exercise works for you. Please share your experience in the comments below.

Also, if you have any questions, please let me know.

Reference

Leave a Comment