Movement overview

The One-arm Cable Fly is an isolation exercise targeting the pectoral muscles, specifically the chest. It involves using a cable machine to perform a fly motion with one arm, allowing for unilateral training and improved muscle symmetry. This exercise helps in enhancing muscle definition and strength in the chest area.

Step-by-step cues

1. Set the cable machine to a high pulley position and attach a single handle.
2. Stand sideways to the machine, with your feet shoulder-width apart, and grasp the handle with your outer hand.
3. Step away from the machine to create tension on the cable, keeping your arm slightly bent.
4. Engage your core and maintain a slight bend in your knees for stability.
5. Pull the handle across your body in a wide arc, keeping your elbow slightly bent throughout the movement.
6. Squeeze your chest at the end of the motion before slowly returning to the starting position.
7. Perform the desired number of repetitions before switching to the other arm.

Technical tips

• Focus on using your chest muscles to move the weight, not your arms.
• Keep your movements controlled and avoid using momentum.
• Ensure that your shoulder remains stable and does not rotate excessively during the exercise.
• Maintain a slight bend in your elbow to reduce strain on the joint.
• Exhale as you pull the handle across your body and inhale as you return to the starting position.
• Start with a lighter weight to master form before increasing resistance.