Cable Single Arm Low Fly
Cable Single Arm Low Fly Exercise Description
The Cable Single Arm Low Fly is a unilateral chest fly performed from a low pulley, moving the handle upward and across the torso. It primarily trains the pectoralis major through horizontal adduction with slight shoulder flexion, with assistance from the anterior deltoid and stabilization from the rotator cuff and serratus anterior. The cable’s constant tension promotes smooth resistance through the full arc while the single‑arm setup challenges trunk stability without rotating. A slight, fixed bend at the elbow keeps the focus on the shoulder joint rather than the elbow. Use a controlled tempo and a pain‑free range, emphasizing scapular control, neutral spine, and balanced weight distribution.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor
- 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 Low Fly Exercise
‘- Set a single handle on the lowest pulley. Stand side‑on to the stack in a staggered stance.
– Grip the handle with the far hand. Step out until the cable has light tension.
– Square your chest forward. Brace, ribs down, and keep a neutral spine.
– Set the shoulder: gentle scapular depression and retraction without shrugging.
– Start with the working arm slightly behind the torso, elbow softly bent (~15–30°), palm facing forward/neutral.
– Exhale as you sweep the arm upward and across the body on a low‑to‑high diagonal.
– Guide the upper arm toward the midline (or slightly across) at mid‑chest to upper‑chest height; keep wrist neutral.
– Allow natural, controlled scapular motion; avoid thrusting the shoulder forward.
– Pause briefly with the chest tall and shoulder centered—no torso rotation.
– Inhale as you return along the same arc, stopping before the shoulder rolls forward.
– Keep the elbow angle constant; do not curl or press the weight.
– Maintain even foot pressure and steady head/neck alignment throughout.
– Finish the set, then switch arms, matching stance and cable setup for symmetry.
Cable Single Arm Low Fly Tips
‘- Stand side‑on to the stack in a staggered stance with even foot pressure.
– Square your chest forward and keep your ribs down with a neutral spine.
– Set the shoulder with gentle scapular depression and retraction, avoiding shrugging.
– Start with the working arm slightly behind the torso, elbow softly bent (~15–30°), palm facing forward or neutral.
– Keep a slight, fixed bend in the elbow so the motion comes from the shoulder, not from curling or pressing.
– Sweep the arm upward and across the body on a low‑to‑high diagonal, guiding the upper arm toward or slightly across the midline at mid‑ to upper‑chest height.
– Maintain a neutral wrist as you move through the arc.
– Allow natural, controlled scapular motion but avoid thrusting the shoulder forward or letting it roll at the end.
– Keep the chest tall, shoulder centered, and torso from rotating at the top of the movement.
– Use a controlled tempo in a pain‑free range, maintaining steady head/neck alignment and trunk stability throughout.
– Return along the same arc, inhaling as you lower and stopping before the shoulder rolls forward.
– Match stance and cable setup when you switch arms to maintain symmetry.
Cable Single Arm Low Fly Beginner Introduction
The Cable Single Arm Low Fly is a cable‑based chest exercise where one arm moves on a low‑to‑high diagonal path across the body. Working from a low pulley, the handle travels upward and inward, placing strong emphasis on the chest while also involving the front of the shoulder and the smaller supporting muscles around the shoulder joint. Because the cable pulls from one side, the core and hips contribute to holding a steady, forward‑facing posture instead of twisting with the load.
During the motion, the arm moves in a sweeping arc with a slight, consistent bend at the elbow so that the shoulder joint carries most of the workload rather than the arm itself. The shoulder blade glides in a controlled way around the ribcage, and the spine stays tall and aligned. Cable resistance creates tension throughout the entire range, both as the handle moves across the torso and as it returns to the starting position, encouraging smooth, deliberate movement on each repetition.