Cable Single Arm Bear Fly

Cable Single Arm Bear Fly: So führst du sie aus

1. 1Set the cable pulley to roughly shoulder height and attach a single handle.
2. 2Grip the handle with one hand and step away from the stack so the cable is under light tension.
3. 3Drop into a bear stance: stagger your feet, soften your knees, and hinge slightly forward with a flat back and braced core.
4. 4Start with your working arm out to the side, elbow slightly bent and fixed, feeling a stretch across your chest.
5. 5Draw the handle across your body in a wide arc, leading with your chest and keeping the elbow angle constant.
6. 6Bring your hand toward the midline of your body until you feel a strong contraction in the chest.
7. 7Pause briefly, then reverse the motion under control, resisting the pull back to the open, stretched position.
8. 8Complete all reps on one side, then switch the handle to the other hand and repeat.

Technik-Tipps

• Keep a slight, fixed bend in your working elbow throughout the rep so the chest does the work, not the arm.
• Brace your core and resist letting your torso twist toward the cable to stay stable in the bear stance.
• Move through a wide arc and lead with the chest rather than just pulling the handle with your hand.
• Control the return slowly to keep tension on the chest through the full stretch.

Häufige Fehler

• Bending and straightening the elbow like a press, which turns the fly into a triceps movement and takes tension off the chest.
• Letting the torso rotate toward the cable, which sacrifices the stretch on the chest and loads the lower back.
• Using too much weight and jerking the handle across, which breaks form and risks the shoulder.
• Cutting the range short and not allowing a full stretch at the open position, reducing chest activation.

Häufig gestellte Fragen