One-Arm High-to-Low Cable Fly

exercise_detail.description

The One-Arm High-to-Low Cable Fly is an isolation exercise targeting the pectoral muscles, specifically the lower chest. It involves pulling a cable from a high position to a low position across the body, engaging the chest, shoulders, and triceps. This exercise helps in developing muscle symmetry and improving unilateral strength.

exercise_detail.how_to_perform

1. Set the cable machine to a high position and attach a single handle.
2. Stand sideways to the machine with your feet shoulder-width apart.
3. Grasp the handle with one hand, keeping your arm extended but slightly bent at the elbow.
4. Step away from the machine to create tension in the cable.
5. Position your non-working hand on your hip or at your side for balance.
6. Engage your core and keep your torso upright throughout the movement.
7. Pull the handle down and across your body in a controlled motion until it reaches hip level.
8. Pause briefly at the bottom of the movement, squeezing your chest muscles.
9. Slowly return to the starting position, maintaining control of the cable.
10. Complete the desired number of repetitions before switching to the other arm.

exercise_detail.tips

• Focus on using your chest muscles to move the weight, not your arms.
• Keep a slight bend in your elbow to reduce strain on the joint.
• Maintain a stable stance to prevent swaying during the exercise.
• Control the movement speed, especially when returning to the start position.
• Ensure that your shoulder blades are retracted and down throughout the exercise.
• Avoid leaning forward or backward; keep your torso upright for proper form.