Cable Single Arm Bear Fly
Cable Single Arm Bear Fly Exercise Description
The Cable Single Arm Bear Fly combines a unilateral cable chest fly with a bear plank to train horizontal shoulder adduction while you stabilize the trunk. Primary emphasis is on the pectoralis major, with assistance from the anterior deltoid and stabilization from the rotator cuff and scapular muscles. The bear position (hands under shoulders, knees under hips hovering off the floor) reduces lower‑body contribution and increases anti‑rotation and anti‑extension demands through the core. Performing the fly with one arm challenges you to keep the torso square and the pelvis level as the cable tries to pull you into rotation. Keep a neutral spine, a softly bent elbow, and a controlled arc that stays in a comfortable, shoulder‑friendly range.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior
- Stabilizing Muscles: External Obliques, Infraspinatus, Rectus Abdominis, Serratus Anterior, Subscapularis
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Single-joint
- Muscle Location: Mid Chest
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Cable Single Arm Bear Fly Exercise
‘- Set the cable to a low setting roughly level with your hand in a bear position; attach a single handle.
– Position your body perpendicular to the stack. Hands under shoulders, knees under hips, toes tucked.
– Grip the handle with the arm closest to the stack; plant the other hand on the floor.
– Brace, press the floor away, and hover knees 1–2 inches off the ground; maintain a neutral spine and level hips.
– Start with the working arm slightly outside shoulder line, elbow softly bent, wrist neutral.
– Sweep the hand toward your midline under the chest using horizontal shoulder adduction. Keep ribs down and avoid rotating.
– Stop with the hand under the sternum or in line with the opposite shoulder; do not shrug or let the shoulder roll forward.
– Return along the same arc with control until the hand is just outside shoulder line, maintaining tension and trunk stability.
– Lower knees to rest as needed, then switch sides and repeat.
Cable Single Arm Bear Fly Tips
‘- Set the cable on a low setting roughly level with your hand in the bear position before starting.
– Place hands directly under shoulders and knees under hips with toes tucked to set up the bear stance.
– Brace, press the floor away, and hover your knees 1–2 inches off the ground while keeping a neutral spine and level hips.
– Keep your working arm’s hand slightly outside the shoulder line with a softly bent elbow and neutral wrist at the start.
– Sweep the hand toward your midline under the chest using horizontal shoulder adduction, keeping the ribs down.
– Fight the cable’s pull by keeping your torso square and pelvis level, avoiding rotation throughout the movement.
– Stop the fly when the hand is under the sternum or in line with the opposite shoulder without shrugging or letting the shoulder roll forward.
– Return along the same arc with control until the hand is just outside the shoulder line, maintaining trunk stability and tension.
– Use a controlled, comfortable, shoulder‑friendly range of motion on every rep.
Cable Single Arm Bear Fly Beginner Introduction
The Cable Single Arm Bear Fly blends a cable chest movement with a hovered quadruped plank, creating a demanding mix of upper‑body strength and trunk control. One arm moves the cable handle in a sweeping motion across the body, targeting the chest with help from the front of the shoulder, while the rest of the body acts as a solid base. The hovering “bear” plank setup limits help from the legs, so the mid‑section and lower back have greater responsibility for holding a steady shape.
Because the cable works only one side at a time, the spine and hips face extra twisting and arching forces. The core, shoulders, and upper back respond by resisting that pull, keeping the torso from tipping or turning. The moving arm follows a smooth, curved path in a comfortable range that respects the shoulder joint, with a gentle bend at the elbow rather than a locked arm. This combination of cable tension, plank support, and single‑arm action builds pressing strength while emphasizing stability, balance, and control from head to hips.