Videos
Instructions
- Set the cable pulley at the highest position.
- Stand sideways to the machine, holding the handle in one hand.
- Step slightly forward to create tension in the cable.
- With a slight bend in the elbow, lower your arm diagonally across your body in a controlled arc.
- Pause briefly at the bottom with your hand in front of your hip.
- Slowly return to the starting position under control.
- Repeat for the desired reps and switch sides.
Technical tips
- Maintain a slight bend in the elbow throughout.
- Avoid twisting your torso; keep core engaged.
- Focus on controlled motion, not speed.
Breathing tips
- Exhale while bringing the arm down across the body.
- Inhale while slowly returning to the start position.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Severe chest muscle strains
- Acute elbow or wrist pain
Description
The Single Arm Decline Cable Chest Fly is an isolation exercise designed to target the lower portion of the chest while also engaging the shoulders and triceps for stability. Performed with a cable machine, this variation allows for a constant tension throughout the entire range of motion, making it an effective alternative to dumbbell chest fly movements. By working one side at a time, it also helps improve muscular balance, coordination, and core engagement, as the torso must resist rotation during the exercise. This movement is particularly effective for emphasizing the lower chest fibers, which can be harder to isolate with standard pressing or flat fly variations. The decline angle, achieved by bringing the arm downward and across the body, recruits the lower chest while still maintaining engagement of the overall pectoral muscles. The unilateral aspect ensures each side works independently, helping to correct strength imbalances and enhance symmetry. The Single Arm Decline Cable Chest Fly is best suited for intermediate to advanced lifters who are comfortable with cable equipment and looking to add variety to their chest training routine. It can be included as an accessory exercise after compound pressing movements to maximize chest development. Proper form and controlled execution are essential to avoid unnecessary shoulder strain and to ensure the chest remains the primary muscle being worked.
What muscles does the single arm decline cable chest fly target?
The single arm decline cable chest fly primarily targets the chest, with emphasis on the lower chest, while also engaging the front deltoids and triceps for stability.
What are the benefits of doing single arm decline cable chest fly?
The main benefits include isolating the lower chest, improving muscle symmetry by working one side at a time, and maintaining constant tension through the cable system for better muscle activation.
What is the most common mistake in single arm decline cable chest fly?
The most common mistake is overextending the arm or locking out the elbow, which shifts stress to the shoulder joint instead of keeping tension on the chest.
Is the single arm decline cable chest fly safe for shoulders?
Yes, it is generally safe when performed with proper form, but individuals with shoulder injuries should use lighter resistance and avoid overstretching at the top of the movement.
How does the single arm decline cable chest fly compare to the standard decline cable fly?
The single arm version adds core stability and allows focus on one side at a time, while the standard version works both sides simultaneously for efficiency.