Fitwill stands in solidarity with Ukraine

Cable Standing Single Arm Fly

Cable Standing Single Arm Fly

The Cable Standing Single Arm Fly is a fantastic exercise that targets the muscles of your chest, shoulders, and upper back. This exercise is performed using a cable machine, which provides constant tension throughout the movement and helps to strengthen and tone these muscles. To perform the Cable Standing Single Arm Fly, you will need to set the cable machine at shoulder height and attach a single handle grip. Begin by standing away from the machine with your feet shoulder-width apart and your knees slightly bent. Grab the handle with one hand and stand with your side facing the machine. As you initiate the movement, keep your chest up and core engaged. Allow your arm to extend fully out to the side, maintaining a slight bend in the elbow. Slowly bring your arm back in front of your body, focusing on squeezing your chest muscles as you do so. Be sure to maintain control throughout the entire range of motion and keep your shoulders and hips square to the front. The Cable Standing Single Arm Fly is an effective exercise for building upper body strength, improving posture, and enhancing shoulder stability. As with any exercise, it's essential to use proper form, control the weight, and adjust the resistance level to match your fitness level. Consider incorporating this exercise into your workout routine to target your chest, shoulders, and upper back for a well-rounded upper body workout.


  • Stand in front of a cable machine with your feet shoulder-width apart.
  • Adjust the cable to a chest height position and attach a single handle to it.
  • Grasp the handle with one hand and take a step back to create tension on the cable.
  • Maintain a slight bend in your elbow and keep your arm slightly higher than parallel to the floor.
  • Engage your core and stabilize your body as you exhale and slowly pull the handle across your body in a sweeping motion.
  • Focus on contracting your chest muscles throughout the movement.
  • Pause for a moment when your hand reaches the opposite side of your body.
  • Slowly release the tension on the cable as you inhale and return to the starting position.
  • Repeat the exercise for the desired number of repetitions and then switch sides.

Tips & Tricks

  • Maintain proper form and posture throughout the exercise.
  • Increase the weight gradually to challenge your muscles.
  • Breathe out as you bring the cable handles together and squeeze your chest muscles.
  • Focusing on the mind-muscle connection can help enhance the effectiveness of the exercise.
  • Incorporate variations like incline or decline positions to target different areas of your chest.
  • Engage your core muscles for stability and balance during the exercise.
  • Perform the exercise with a controlled and slow movement for maximum muscle activation.
  • Don't lock your elbows at the end of the movement to maintain tension on the muscles.
  • Adjust the cable height to target specific areas of your chest.
  • Avoid swinging or using momentum to ensure proper muscle isolation.

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

Related Workouts