Cable One Arm Fly on Exercise Ball
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Biceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Equipment
- Cable
- Körperregion
- Chest
- Typ
- Strength
The cable one arm fly on an exercise ball is a single-arm chest isolation move that targets the chest (pectoralis major, sternal head), with help from the upper chest, front shoulder, and biceps. Lying back on a stability ball with one cable handle, you train each side independently while the ball challenges your core and shoulder stability.
Cable One Arm Fly on Exercise Ball: So führst du sie aus
- 1Set a single cable pulley to roughly chest height and attach a single handle. Sit on the exercise ball and grasp the handle in one hand.
- 2Walk your feet forward and lie back so your upper back and head rest on the ball, hips lifted to form a tabletop, feet flat and shoulder-width for a stable base.
- 3Press the handle up over your chest with a slight bend in the elbow, palm facing in toward the midline.
- 4Open your arm out to the side in a wide arc, lowering the handle under control until you feel a stretch across your chest, keeping the elbow softly bent throughout.
- 5Squeeze your chest to bring the handle back up along the same arc until it returns over the centre of your chest.
- 6Complete all reps on one side, then switch the handle to the other hand and repeat for equal reps.
- 7Return the handle to the cable stack under control to finish the set.
Technik-Tipps
- Keep the working elbow at a fixed, slightly bent angle for the whole rep so the chest does the work, not the elbow joint.
- Brace your core and squeeze your glutes to keep your hips level on the ball and stop your torso from rotating toward the cable.
- Lead the movement with your upper arm and let the hand follow, focusing on the stretch and squeeze across the chest.
- Start light: the unilateral pull and the unstable ball make balance the limiting factor before the muscle is.
- Keep both shoulder blades pulled back and down against the ball to protect the shoulder joint.
Häufige Fehler
- Bending and straightening the elbow like a press, which turns the fly into a triceps move and takes tension off the chest.
- Letting the torso twist toward the cable, which shifts load onto the shoulder and reduces the stretch on the working pec.
- Going too heavy and dropping the hips off the ball, which breaks your stable base and risks losing control of the handle.
- Pulling the handle past the midline at the top, which collapses chest tension before the next rep.
- Rushing the lowering phase instead of controlling the stretch, where most of the chest-building work happens.
Häufig gestellte Fragen
What muscles does the cable one arm fly on an exercise ball work?
It primarily works the chest (pectoralis major, sternal head), with the upper chest (clavicular head), front deltoid, and biceps assisting. The exercise ball also recruits your core and glutes to keep you stable.
Why do the fly on an exercise ball instead of a bench?
The ball removes the back support of a bench, so your core and stabilizers work harder to keep your torso level. It also lets your hips drop slightly for a deeper chest stretch at the bottom of the arc.
Why train one arm at a time?
Working one side at a time lets you fix strength imbalances between your left and right chest and forces your core to resist rotation toward the cable, adding an anti-rotation challenge to a chest exercise.
How many sets and reps should I do?
As an isolation movement, 3 to 4 sets of 10 to 15 reps per arm with a controlled tempo works well. Keep the weight light enough to stay balanced on the ball and feel the chest, not the shoulder.
Is this exercise good for beginners?
It can be, but balancing on the ball with a single-arm cable pull is tricky at first. Beginners should start very light, master the stable tabletop position, and build the chest-squeeze feel before adding load.
