Cable One Arm Incline Fly on Exercise Ball

Cable One Arm Incline Fly on Exercise Ball

The Cable One Arm Incline Fly on Exercise Ball is a fantastic exercise that targets your chest muscles, especially the pectoralis major. By performing this exercise, you engage your shoulders, upper back, and core as well, making it a truly effective full-body movement. This exercise is typically performed using a cable machine, an exercise ball, and an incline bench. The exercise ball adds an element of instability, which requires you to engage your stabilizing muscles to maintain balance throughout the movement. This not only strengthens your core but also enhances your overall balance and coordination. The incline bench provides a greater range of motion, allowing you to fully stretch and contract your chest muscles, promoting optimal muscle growth. To perform the Cable One Arm Incline Fly on Exercise Ball, you'll need to secure one end of the cable to the bottom of the machine and position the exercise ball in front of the machine. Sit on the exercise ball, holding the cable handle with one hand and facing away from the machine. Slowly walk forward until your upper back is resting against the incline bench. With your arm fully extended and a slight bend in your elbow, start by bringing your arm across your body in a controlled motion, squeezing your chest muscles at the peak of the movement. While performing the exercise, ensure that your core is engaged, your spine is neutral, and your shoulder blades are retracted. Incorporating the Cable One Arm Incline Fly on Exercise Ball into your workout routine can help strengthen your chest, improve posture, and enhance upper body stability. Remember to start with lighter weights and gradually increase the resistance as your strength improves. As always, focus on proper form and technique to achieve the best results and prevent injuries.


  • Start by setting the exercise ball at an incline position against a wall or a sturdy surface with the cable machine positioned behind it.
  • Choose a handle attachment on the cable machine that allows for a single arm movement.
  • Position your body on the exercise ball, lying down with your head and neck supported by the ball and your feet firmly planted on the floor.
  • Grab the handle with an underhand grip, palm facing up, and extend your arm straight out in front of your body.
  • Keep your core engaged and a slight bend in your elbow throughout the exercise.
  • Slowly lower your arm out to the side, maintaining control and feeling a stretch in your chest.
  • Pause for a moment at the bottom, then exhale as you raise your arm back to the starting position.
  • Repeat for the desired number of repetitions, then switch arms and perform the same movement on the other side.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise to ensure maximum effectiveness and reduce the risk of injury.
  • Engage your core and keep your back straight to stabilize your body during the movement.
  • Focus on squeezing your chest muscles as you bring the cable handle across your body, rather than relying solely on arm or shoulder strength.
  • Gradually increase the weight/resistance as you become stronger to continue challenging your muscles and promoting progress.
  • Ensure proper breathing by exhaling during the eccentric (lowering) phase and inhaling during the concentric (raising) phase of the exercise.
  • Use a controlled and smooth motion during the entire range of motion to fully engage the targeted muscles.
  • Perform the exercise on a stable exercise ball to work your core muscles and improve overall balance and stability.
  • Pay attention to the positioning of your shoulder blades, keeping them down and back to prevent unnecessary strain on the shoulders.
  • Take adequate rest between sets to allow your muscles to recover and prevent fatigue-induced poor form.
  • Incorporate a variety of chest exercises into your workout routine to target different areas of the chest and maintain muscle balance.


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