One Arm Fly (Cable)

An isolation exercise targeting the chest unilaterally by bringing one arm across the body against cable resistance.

Instructions

1. Set a cable pulley to mid-height and attach a single handle.
2. Stand perpendicular to the machine with the pulley at your side.
3. Grasp the handle with one hand at shoulder height, with a slight bend in your elbow.
4. Pull the handle across your body toward the midline in an arc motion, flexing your chest.
5. Pause briefly when your arms meet at the center of your body, squeezing your chest.
6. Return to the starting position in a controlled manner, feeling the stretch across your chest.

Tips

• Maintain a slight elbow bend throughout the movement to reduce joint stress.
• Move your elbow rather than just your hand to maximize chest activation.
• Keep your torso still and rotate minimally; avoid excessive trunk rotation.
• Control the eccentric portion to maintain constant tension on the chest.
• Perform equal repetitions on both sides for balanced chest development.
• Use a weight that allows full range of motion with proper form.