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Chest · Intermediate

Cable Standing Single Arm Fly

Unilateral standing cable chest fly using a nearly fixed elbow angle and controlled arc across the torso.

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Exercise overview

Training details

Chest

Equipment

Cable

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Attach a cable to a low pulley on one side of the machine.
  2. 02Stand facing away from the machine, grasp the handle with one hand and step away to create tension.
  3. 03With a slight bend in your elbow, pull the cable across your body in a smooth arc.
  4. 04Squeeze your chest at the peak of the movement, then slowly return to the starting position.
  5. 05Repeat for the desired repetitions and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell FlyRelated variationMid Cable Chest FlyRelated variationCable Standing Alternate Low FlyRelated variationDumbbell Flat Flye HoldRelated variationDumbbell Fly on Exercise BallRelated variationDumbbell Single Arm Alternate Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBench PressComparable substitutePush-UpComparable substituteDumbbell PulloverComparable substituteIsometric Chest SqueezesComparable substituteBand Chest FlyComparable substituteBattling Ropes Fly

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