Cable Standing One Arm Fly
Expert Advice
Maintain a slight bend in your elbow throughout the movement to keep constant tension on the chest muscle.
How-to-do Steps
- Stand beside a cable machine with the handle attached at chest height.
- Grasp the handle with one hand and step away from the machine, creating tension on the cable.
- With a slight bend in your elbow, bring your arm across your body in a wide arc.
- Slowly return to the starting position, controlling the weight.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Cable Standing One Arm Fly primarily targets the Chest, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Standing One Arm Fly work?
Cable Standing One Arm Fly primarily targets the Chest. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Standing One Arm Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Standing One Arm Fly suitable for beginners?
Cable Standing One Arm Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
