One-Arm Cable Chest Fly
Stand sideways to a chest-height pulley, handle in the near hand; sweep the handle horizontally across your chest to the body's midline, return smoothly keeping the cable taut, then switch arms.
How to do it
Setup
Stand sideways to a chest-height pulley, handle in the near hand, arm out toward the stack with a soft elbow.
Steps
- Sweep the handle horizontally across the chest to the midline.
- Squeeze the chest for a beat.
- Return along the same arc with control.
Common mistakes
Elbow bending into a press: keep the soft angle fixed; it is an arc, not a push. Torso rotating with the arm: hips and shoulders stay square. Rushing the return: the stretch back is half the work.
Breathing
Exhale on the fly, inhale on the return.
