One Arm Cable Chest Fly

Pro Tip

To increase lat involvement, set the handle up at a higher position.

How To

Stand with feet slightly wider than shoulder-width apart facing perpendicular to the machine, with your arm outstretched, gripping the handle at shoulder level.
While bending slightly forward and keeping your arm straight exhale and swing your arm down across your body.
Continue until your arm reaches the level of your opposite hip.
Inhale and allow your arm to raise up and back, returning to the starting position.
After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Obliques

Outer sides of your abdomen.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Equipment

Single Grip Handles

Some exercises may require you to use only one handle. Pay close attention to the animation to verify the number of handles needed.

Single Pulley Tower

If unavailable, you can go to a machine with two towers instead. If you do this, just use one of the two towers.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Cable Lying Chest Fly

Cable Chest Press

High Cable Chest Fly

Medium Cable Chest Fly

One Arm Cable Chest Fly

Alternatives

Exercises that target the same primary muscle groups with different equipment