Fitwill stands in solidarity with Ukraine

Cable One Arm Fly on Exercise Ball

Cable One Arm Fly on Exercise Ball

The Cable One Arm Fly on Exercise Ball is a dynamic exercise that targets the muscles of the chest, shoulders, and arms. This exercise combines the stability challenge of an exercise ball with the resistance provided by a cable machine, making it a fantastic choice for individuals looking to build strength and stability in their upper body. To perform the Cable One Arm Fly on Exercise Ball, you will need an exercise ball and a cable machine with a single handle attachment. First, position the exercise ball a few feet in front of the cable machine. Then, facing away from the machine, sit on the exercise ball and roll your body down until your head, upper back, and shoulders are resting comfortably on the ball. Your neck and head should be supported by the ball throughout the exercise. Next, grab the handle attachment with one hand and extend your arm straight out to the side, parallel to the floor. This is your starting position. From here, engage your chest muscles and slowly bring your arm forward, squeezing your chest at the peak of the movement. Be sure to maintain control and stability throughout the exercise by engaging your core and keeping your body aligned. Complete the desired number of repetitions on one side before switching to the other arm. Remember to start with lighter weights and increase gradually to avoid injury and ensure proper form. The Cable One Arm Fly on Exercise Ball is a versatile exercise that can be adjusted to suit different fitness levels by simply adjusting the weight on the cable machine. Whether you are a beginner or an experienced gym-goer, this exercise is a great addition to your upper body workout routine, helping you achieve a strong, sculpted, and well-balanced physique.


  • Start by placing an exercise ball on the ground and a cable machine with a handle attachment at the lowest setting on one side of the ball.
  • Position yourself on the ball with your head, upper back, and hips in contact with the ball. Your feet should be firmly planted on the ground and your knees bent at a 90-degree angle.
  • Grab the handle attachment with one hand and extend your arm straight out to the side, parallel to the ground. This is your starting position.
  • Keeping your arm slightly bent at the elbow, slowly lower the handle attachment in a semicircular motion until your arm is level with your torso and your chest muscles are stretched.
  • Pause for a brief moment at the bottom of the movement and then reverse the motion, bringing your arm back to the starting position.
  • Repeat for the desired number of repetitions and then switch sides, grabbing the handle attachment with the other hand and performing the same movement pattern.
  • Keep your core engaged throughout the exercise and focus on using your chest muscles to perform the movement.
  • Remember to breathe consistently and maintain proper form throughout the exercise.

Tips & Tricks

  • Focus on proper form and technique to ensure maximum muscle activation.
  • Engage your core throughout the movement to stabilize your body on the exercise ball.
  • Start with lighter weights and gradually increase the resistance as your strength improves.
  • Control the movement and avoid using momentum to make the exercise more effective.
  • Perform the exercise in a slow and controlled manner to fully target the muscles.
  • Breathe out as you bring the cable handles together and squeeze your chest muscles.
  • Incorporate variety by changing the angle of the cable pulley to target different parts of your chest.
  • Always warm up before starting the exercise to prevent injuries and improve performance.
  • Pay attention to your posture and keep your spine neutral for proper alignment.
  • Listen to your body and rest when needed to prevent overtraining.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot