Cable One-Arm Fly on Stability Ball
The one-arm cable fly from a low pulley with the upper back on a stability ball; one arm working makes the trunk resist the pull.
How to do it
Setup
Ball beside a low pulley, upper back on it, hips up, the near hand holding the handle out wide.
Steps
- Sweep the handle up over the chest, elbow softly bent.
- Keep the hips level as the cable pulls you sideways.
- Lower the arm back out wide; switch sides after the set.
Common mistakes
Rolling toward the stack: brace and keep both shoulders on the ball. Elbow folding as the handle crosses the chest: the arm moves in one piece. Hips dropping: squeeze the glutes, body level.
Breathing
Exhale on the fly, inhale on the return.
