One-Arm Cable Fly
Body Part: Chest
Description
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.
How to Perform
- Set the cable machine to a high pulley position and attach a single handle.
- Stand sideways to the machine, with your feet shoulder-width apart, and grasp the handle with your outer hand.
- Step away from the machine to create tension on the cable, keeping your arm slightly bent.
- Engage your core and maintain a slight bend in your knees for stability.
- Pull the handle across your body in a wide arc, keeping your elbow slightly bent throughout the movement.
- Squeeze your chest at the end of the motion before slowly returning to the starting position.
- Perform the desired number of repetitions before switching to the other arm.
What Muscles Work
Primary Muscle:
Secondary Muscles:
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.
