One-Arm Low-to-High Cable Fly

exercise_detail.description

The One-Arm Low-to-High Cable Fly is an isolation exercise targeting the pectoral muscles, particularly the upper chest. It involves pulling a cable from a low position to a high position across the body, engaging the chest, shoulders, and core for stabilization. This exercise helps in developing chest symmetry and enhancing muscle definition.

exercise_detail.how_to_perform

1. Set the cable pulley to the lowest position and attach a single handle.
2. Stand sideways to the cable 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. Position your body so that your working arm is across your body at hip level.
5. Engage your core and maintain a slight bend in your knees for stability.
6. Exhale as you pull the handle upward and across your body in a sweeping motion until it reaches shoulder height.
7. Pause briefly at the top of the movement, squeezing your chest muscles.
8. Inhale as you slowly return to the starting position, controlling the weight throughout.
9. 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 rather than relying on your arms or shoulders.
• Maintain a controlled motion throughout the exercise to maximize muscle engagement and minimize injury risk.
• Keep your core engaged to stabilize your body and prevent unnecessary movement.
• Adjust the cable height if necessary to ensure a full range of motion without discomfort.
• Start with a lighter weight to master the form before progressing to heavier loads.