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Cable One Arm Decline Chest Fly

Cable One Arm Decline Chest Fly

The Cable One Arm Decline Chest Fly is a targeted exercise that primarily engages the chest muscles, particularly the pectoralis major and pectoralis minor. This exercise is performed using a cable machine, making it a great option for those who want to incorporate resistance training into their workout routine. To perform the Cable One Arm Decline Chest Fly, you will need to adjust the cable machine to a low position. Then, position yourself on a decline bench facing away from the machine. Grasp the handle of the cable machine with one hand, palm facing down, and extend your arm fully in front of you. Next, slowly lower your arm in a controlled manner, allowing your chest to stretch, and then bring your arm back to the starting position by squeezing your chest muscles. Repeat the movement for the desired number of repetitions before switching to the other arm. The Cable One Arm Decline Chest Fly helps to develop strength and definition in the chest muscles. It also engages the shoulders and triceps to a lesser extent. By using a cable machine, you can maintain constant tension on the muscles throughout the exercise, leading to improved muscle activation and growth. It is important to use proper form and techniques while performing the Cable One Arm Decline Chest Fly to avoid any potential injuries. As with any exercise, it is recommended to start with a weight that allows you to complete the movement with good form and gradually increase the resistance as your strength improves. Additionally, remember to engage your core, keep your back flat on the bench, and control the movement throughout to maximize the benefits of this exercise.


  • Start by adjusting the cable pulley to a low position and attaching a D-handle.
  • Lie down on a decline bench with your head lower than your feet.
  • Grab the handle with one hand and extend your arm forward, across your body.
  • Keep a slight bend in your elbow and maintain this position throughout the exercise.
  • Keep your core engaged, shoulder blades pulled back, and chest lifted.
  • Exhale and slowly bring your arm out to the side, away from your body.
  • Continue the movement until your arm is parallel to the floor or slightly lower.
  • Pause for a moment and inhale as you reverse the motion, bringing your arm back to the starting position.
  • Repeat for the desired number of repetitions and then switch sides.
  • Ensure a controlled and smooth motion throughout the exercise, avoiding any jerking or swinging movements.

Tips & Tricks

  • Focus on proper form and technique to maximize chest activation.
  • Engage your core and maintain a stable spine throughout the exercise.
  • Start with a weight that allows you to complete the movement with control and gradually increase the load as you progress.
  • Control the movement both on the concentric (lifting) and eccentric (lowering) phase for optimal muscle development.
  • Keep your shoulder blades retracted and depressed to ensure proper shoulder alignment.
  • Breathe out during the exertion phase of the exercise to enhance muscle activation.
  • Avoid using excessive momentum and swinging the weight; focus on a controlled and smooth motion.
  • Add variety by periodically changing the angle of the decline bench to challenge your muscles from different angles.
  • Allow for adequate rest between sets to prevent fatigue and optimize performance.
  • Fuel your body with a balanced diet rich in protein and essential nutrients to support muscle growth and recovery.

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