Cable One-Arm Decline Chest Fly
The one-arm cable fly on a decline bench beside a low pulley; the head-down angle aims the arc at the lower chest.
How to do it
Setup
Decline bench beside a low pulley, legs hooked, the near hand holding the handle out wide.
Steps
- Arc the handle up over the lower chest, elbow soft.
- Hold the top briefly without shrugging.
- Return the handle toward the pulley slowly; the other arm takes the next set.
Common mistakes
The cable pulling the arm past shoulder level at the bottom: stop at a comfortable stretch. Legs unhooked on the decline: lock them first. Elbow bending into a press: the arm moves as one piece.
Breathing
Exhale on the fly, inhale on the return.
