Cable Standing Single Arm Fly exercise animation (Männlich)

Cable Standing Single Arm Fly

Zielmuskel
—
Equipment
Cable
Körperregion
Chest
Typ
Strength

The cable standing single arm fly is an isolation exercise for the chest (pectoralis major), trained one side at a time. Using a single high or mid cable handle, you sweep the arm in an arc across your body with a fixed slight elbow bend, keeping constant tension on the working pec through the full range.

Cable Standing Single Arm Fly: So führst du sie aus

  1. 1Set a single pulley to roughly shoulder height or slightly above and attach a D-handle.
  2. 2Grab the handle with the hand farthest from the machine, then step out and away so the cable is taut and your arm is pulled out to the side and slightly back.
  3. 3Stand side-on to the stack with a staggered stance, brace your core, and keep your chest up and shoulder blade set down.
  4. 4Set a slight, fixed bend in your elbow and hold it there for the whole rep.
  5. 5Sweep the handle forward and across your body in a wide arc, leading with your hand and squeezing the chest as the arm reaches the midline.
  6. 6Pause briefly at the front when you feel the pec fully contract.
  7. 7Reverse the motion slowly, letting the arm travel back out and slightly behind you until you feel a controlled stretch across the chest.
  8. 8Complete all reps on one side, then switch the handle to the other hand and repeat.

Technik-Tipps

  • Keep the same slight elbow bend from start to finish — the movement comes from the shoulder, not from opening and closing the elbow.
  • Lead with your hand crossing toward the midline of your body to maximize the chest squeeze at the end of each rep.
  • Pin your shoulder blade down and back so the working muscle is the pec, not the front of the shoulder.
  • Use a controlled tempo and a full arc; the constant cable tension lets you train the stretch and the contraction equally.
  • Stagger your feet and brace your core to stop your torso from twisting toward the stack.

Häufige Fehler

  • Bending and straightening the elbow to push the handle, which turns the fly into a press and takes tension off the chest.
  • Rotating the torso toward the cable to swing the weight across, which uses momentum instead of the pec.
  • Letting the shoulder roll forward at the front of the rep, shifting load onto the shoulder joint and raising injury risk.
  • Using too much weight so the arm jerks instead of arcing smoothly, cutting the range short and losing the stretch.
  • Stopping the arm at the centerline instead of sweeping fully across, leaving the strongest part of the contraction untrained.

Häufig gestellte Fragen

What muscles does the cable standing single arm fly work?

It isolates the chest (pectoralis major) on one side at a time. The single-arm setup lets you focus on a full arc and a strong squeeze across the midline with constant cable tension.

Is this a fly or a press?

It's a fly. Keep a slight, fixed bend in your elbow and move only from the shoulder in a wide arc. If you bend and straighten the elbow to push the handle, you've turned it into a press and lost the chest isolation.

Why train one arm at a time?

Working one side at a time lets you address strength imbalances, focus fully on the working pec, and get a longer arc across your body than a two-arm fly allows.

How many sets and reps should I do?

As an isolation move, 3 to 4 sets of 10 to 15 reps per arm with a controlled tempo works well. Pick a weight you can arc smoothly without jerking or twisting.

Where should I feel this exercise?

You should feel it across your chest — a stretch as the arm travels back and out, and a strong contraction as it sweeps across your body. If you mainly feel your front shoulder, set your shoulder blade down and reduce the weight.

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