Single-Arm Cable Fly (High to Low)

Unilateral lower chest builder with core stability bonus — isolates each side independently while challenging rotational stability

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal Adduction)
Primary Muscles	Chest (Lower)
Secondary Muscles	Front Delts
Stabilizers	Core, Obliques
Equipment	Cable Machine, D-Handle
Difficulty	⭐⭐ Intermediate
Priority	🔵 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Pulley position: Set cable to the highest pulley position
2. Handle attachment: Use D-handle or stirrup handle
3. Body position: Stand sideways to the cable, working arm closest to machine
4. Stance: Split stance perpendicular to cable (front foot opposite to working arm)
5. Arm position: Working arm extended up and across body, slight elbow bend (10-20°)
6. Starting tension: Position far enough from machine to have tension at start
7. Core engagement: Brace core to resist rotation toward cable

Equipment Setup

Equipment	Setting	Notes
Pulley height	Highest setting	Above head level
Handle type	D-handle or stirrup	Single handle
Weight	Start light	5-10 lbs to learn movement
Distance from machine	2-3 feet	Enough for tension at start and finish

Setup Cue

"Stand sideways, arm starts high and across your body, brace your core like someone might push you"

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🔄 Execution

The Movement

⬆️ Starting Position

What's happening: Arm extended up and across body, core braced against rotation

1. Stand perpendicular to cable, working arm closest to machine
2. Arm extended up and slightly across body (toward opposite shoulder)
3. Palm facing forward/down, slight elbow bend (10-20°)
4. Core actively braced to prevent trunk rotation
5. Non-working arm can be on hip or across body for balance

Feel: Stretch in working-side lower chest, core engaged

↘️ Pulling Down and Across

What's happening: Arc motion bringing hand down and across to opposite hip

1. Initiate by thinking "hand to opposite hip"
2. Bring handle down and across body in wide arc
3. Elbow maintains same bend throughout (don't straighten or bend more)
4. Resist trunk rotation — core stays braced
5. Path should arc downward toward opposite hip level

Tempo: 1-2 seconds (smooth, controlled)

Feel: Lower chest of working side contracting, obliques engaged to stabilize

↙️ Peak Contraction

What's happening: Hand at opposite hip height, maximum squeeze

1. Hand finishes at or near opposite hip (or across to opposite pocket)
2. Hard squeeze of lower chest on working side
3. Hold for 1 second at peak contraction
4. Body remains square — don't rotate toward working arm
5. Shoulders stay level, not hiked up

Common error here: Rotating the torso and bending forward. Fight this — keep body square.

↗️ Raising

What's happening: Controlled return to stretched position

1. Resist the weight on the way back
2. Same arc path in reverse
3. Allow arm to extend up and across body
4. Feel the stretch in lower chest
5. Don't let cable pull you or rotate you

Tempo: 2-3 seconds (slower than the pull)

Feel: Lower chest stretching, core working hard to stay stable

Key Cues

Primary Cues

• "Hand to opposite hip pocket" — creates proper downward diagonal arc
• "Lock your elbow bend" — keeps tension on chest, not triceps
• "Stand like a statue" — emphasizes core stability work
• "Don't bend forward" — common compensation to avoid

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-1	2s up, no pause, 1s down, 1s squeeze
Hypertrophy	3-0-2-1	3s up, no pause, 2s down, 1s squeeze
Core Emphasis	3-2-2-1	3s up, 2s pause at stretch, 2s down, 1s squeeze

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major (Lower)	Horizontal adduction with downward angle — bringing arm down and across	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Assists with shoulder adduction and extension	████░░░░░░ 45%

Stabilizers

Muscle	Role
Obliques	Anti-rotation — resist cable pulling you into rotation
Core	Maintain upright posture, transfer force
Rotator Cuff	Stabilize shoulder joint throughout arc
Serratus Anterior	Stabilize scapula

Muscle Emphasis

This exercise has a MAJOR core stability component — the unilateral (one-sided) nature means your obliques and core work hard to prevent rotation. It's part chest isolation, part core anti-rotation exercise.

To emphasize lower chest: Focus on the squeeze at bottom, slower tempo, pause at contraction To emphasize core: Use slightly heavier weight (still controlled), focus on staying square

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Rotating torso toward working arm	Body turns toward the cable	Reduces core work, can strain obliques	"Stand like a statue" — core stays braced
Bending forward at waist	Torso flexes to "help" the weight	Reduces lower chest work, back strain	Stay upright, only 15-20° lean
Bending/straightening elbow	Triceps take over	Becomes a press, not a fly	Lock elbow angle at 10-20° bend
Going too heavy	Form breaks down, rotation occurs	Defeats both chest and core purpose	Use lighter weight than bilateral version
No pause at bottom	Missing peak contraction	Less lower chest activation	Pause and squeeze for 1 full second

Most Common Error

Rotating torso AND bending forward — this is a double whammy that happens when the weight is too heavy. The high-to-low angle naturally pulls you into these compensations more than the low-to-high version. Stay disciplined with lighter weight.

Self-Check Checklist

• Body stays square and perpendicular to cable throughout
• Minimal forward bend (15-20° max, not 45°+)
• Elbow maintains 10-20° bend (never straightens)
• No rotation toward working arm
• 1-second pause and squeeze at bottom (opposite hip)
• Controlled eccentric (2-3 seconds)
• Core feels engaged throughout

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🔀 Variations

By Cable Angle

High to Low (This Exercise)

Detail	Description
Pulley position	High (above head)
Target	Lower chest (sternal/costal pecs)
Hand path	High and across to opposite hip
Difficulty	Moderate-High (more rotation pull)

Low to High

Detail	Description
Pulley position	Low (floor level)
Target	Upper chest (clavicular pecs)
Hand path	Low and across to opposite shoulder
Difficulty	Moderate

Mid (Horizontal)

Detail	Description
Pulley position	Chest height
Target	Mid chest
Hand path	Horizontal arc across body
Difficulty	Easier (less core challenge)

Stance Variations

Stance	Stability	Core Challenge	When to Use
Split stance perpendicular	High	High	Standard — best for most
Parallel stance	Medium	Very high	Maximum core work
Half-kneeling	Very high	Medium	Focus on chest, less balance needed
Tall kneeling	Very high	Very high	Advanced core stability challenge

Tempo Variations

Variation	Change	Why
Pause at stretch	2s hold at top	More time under tension, stability challenge
Slow eccentric	4-5s raising	Maximize hypertrophy stimulus
1.5 reps	Full rep + half rep	Extended time under tension

Equipment Variations

Equipment	Exercise Name	Key Difference
Dumbbells	Single-Arm Decline DB Fly	Gravity-based, different resistance curve
Resistance Bands	Single-Arm Band Fly (High)	Portable, increasing resistance through ROM
Cable (bilateral)	Cable Fly Decline	Both arms, less core demand
Bodyweight	Single-Arm Push-Up	Compound movement, extreme core challenge

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps Per Arm	Rest	Load	RIR
Strength	3-4	8-12	45-60s	Moderate	2-3
Hypertrophy	3-4	10-15	45-60s	Light-Moderate	1-2
Endurance/Core	3	12-20	30-45s	Light	2-3

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	After bilateral pressing	Unilateral accessory work
Push/Pull/Legs	Middle or end of push day	After heavy compounds
Chest day	After bilateral chest work	Address imbalances, add volume
Core/Accessory day	As core anti-rotation exercise	Can be paired with other unilateral work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	2-3 sets per arm
Intermediate	1-2x/week	3 sets per arm
Advanced	2x/week	3-4 sets per arm

Progression Scheme

Progressive Overload

Unilateral exercises often reveal strength imbalances. Always work your weaker side first, then match reps (not weight) with your stronger side. Over time, this balances things out.

Typical progression: Use 30-50% less weight than you would for bilateral cable fly (both arms). If you use 20 lbs per side for bilateral decline fly, start with 10-15 lbs for single-arm.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Cable Fly Decline	Bilateral version — easier balance/stability	Link
Pec Deck	Fixed path, no core stability needed
Dips (Assisted)	Compound movement, can adjust difficulty

Progressions (Harder)

Exercise	When Ready	Link
Single-Arm Cable Fly (Single-Leg Stance)	Advanced stability challenge
Weighted Dips (Chest-Focus)	Compound lower chest with heavy loads
Tall Kneeling Single-Arm Fly	Maximum core stability demand

Alternatives (Same Goal, Different Movement)

Other Unilateral Chest

Alternative	Benefit	Difference
Single-Arm Dumbbell Press (Decline)	Compound movement, heavier loads	Less isolation, different pattern
Single-Arm Dips (Advanced)	Extreme challenge, bodyweight	Compound, very difficult
Single-Arm Push-Up	Bodyweight, very high core demand	Compound movement

Bilateral Alternatives

Alternative	Benefit
Cable Fly Decline	Both arms, can use more weight
Dumbbell Fly (Decline)	Different resistance curve
Dips (Chest-Focus)	Compound movement, heavier loads

Core Anti-Rotation Alternatives

Alternative	Primary Focus
Pallof Press	Pure anti-rotation, no chest
Single-Arm Landmine Press	Anti-rotation + pressing
Renegade Row	Anti-rotation + back

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain at extreme stretch	Reduce range of motion at top
Previous pec tear	Re-injury risk	Start very light, avoid deep stretch
Oblique strain	Core anti-rotation aggravation	Use bilateral version or avoid
Lower back issues	Rotation stress on spine	Use bilateral, or half-kneeling stance
Significant strength imbalance	Frustration, overcompensation	Expected — this exercise will reveal it

Stop Immediately If

• Sharp pain in shoulder or chest (not muscle burn)
• Sharp pain in obliques or lower back
• Clicking or popping with pain
• Feeling like you're being pulled into rotation and can't resist
• Feeling strain in front of shoulder (not chest)

Safe Training Guidelines

Guideline	Reason
Start with 30-50% of bilateral weight	Unilateral is much harder to stabilize
Never go to full failure	Core fatigue = poor form = injury risk
Keep 10-20° elbow bend	Protects bicep tendons and elbows
Brace core BEFORE starting each rep	Prevents unexpected rotation
Work weaker side first	Ensures balanced development
Don't bend forward excessively	Reduces lower chest work, stresses back

Rotation Pull

The high-to-low angle creates more rotational pull than the low-to-high version. Your core has to work harder to resist. If you find yourself rotating or bending forward excessively, reduce the weight by 30-40% and focus on perfect form.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal adduction, extension	Full range diagonal motion	🟡 Moderate
Thoracic Spine	Anti-rotation stability	Minimal movement (stability)	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full horizontal extension to adduction	Can reach across body without pain	Reduce ROM, use bilateral version
Thoracic	Rotation control	Can resist rotation with core engaged	Work on core stability separately

Joint Health Note

The single-arm nature means one shoulder is loaded while the other side's core works to stabilize. This creates asymmetric loading on the spine. If you have lower back issues, the bilateral version may be safer. The high-to-low angle also puts slightly more stress on the shoulder than low-to-high.

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❓ Common Questions

How is this different from the low-to-high single-arm cable fly?

The cable angle determines which part of the chest is emphasized. High-to-low (this exercise) targets the lower chest fibers, while low-to-high targets upper chest. Both provide core anti-rotation work. The high-to-low version creates slightly more rotational pull, making it a bit more challenging for core stability.

Why do I feel like I'm being pulled forward?

The high cable angle naturally pulls you into forward rotation and forward flexion. This is the challenge — your core must resist. If the pull is overwhelming, the weight is too heavy. Reduce by 30-50% and focus on staying square and upright. You should feel challenged but in control.

Should I lean forward at all?

Only a slight lean (15-20°) is acceptable, same as the bilateral decline cable fly. Beyond that, you're compensating with poor form. The high-to-low angle tempts you to bend more — resist this urge.

How much less weight than bilateral decline cable fly?

Typically 30-50% less per arm. If you use 20 lbs per side for bilateral (40 lbs total), start with 10-15 lbs for single-arm. The unilateral loading, core demand, and high-to-low angle make it significantly more challenging.

Can I superset this with the low-to-high version?

Yes! Excellent superset option:

• Do all reps for one arm high-to-low (lower chest)
• Immediately switch to low-to-high with same arm (upper chest)
• Rest, then repeat with other arm This hits entire chest unilaterally with continuous tension.

Where exactly should my hand finish?

Your hand should finish at or near the opposite hip (think "opposite pocket"). Some people prefer crossing all the way across to the opposite side of the body for a harder squeeze. Experiment to find where you feel the best lower chest contraction.

Is this better than dips for lower chest?

Different tools for different jobs:

• Dips: Compound movement, heavier loads, builds overall lower chest mass and strength
• This exercise: Isolation, unilateral, addresses imbalances, constant tension, adds core work

Ideally, do both — dips as a main movement, this as accessory/corrective work.

One side feels way harder — is something wrong?

No, this is exactly what this exercise reveals! Strength imbalances are very common. The solution:

1. Work weaker side first
2. Match reps with stronger side (even if you could do more)
3. Over 4-8 weeks, the imbalance will improve

Don't be discouraged — imbalances up to 20-30% are normal and will correct with consistent unilateral work.

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📚 Sources

Biomechanics & Muscle Activation:

• Boeckh-Behrens, W.U., Buskies, W. (2000). Fitness-Krafttraining — Tier B
• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
• McGill, S. (2015). Low Back Disorders (Core Stability) — Tier A

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Bompa, T., Buzzichelli, C. (2018). Periodization Training for Sports — Tier A

Unilateral Training:

• Siff, M., Verkhoshansky, Y. (2009). Supertraining — Tier A
• Renaissance Periodization — Tier B

Technique:

• Jeff Nippard Training Guides — Tier C
• AthleanX — Tier C

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For Mo

When to recommend this exercise:

• User has left/right strength imbalances
• User wants lower chest work + core stability in one exercise
• User is intermediate or advanced (not beginner)
• User has mastered bilateral decline cable fly and wants progression
• User wants to challenge core anti-rotation strength
• User wants to build the "lower pec line" unilaterally

Who should NOT do this exercise:

• Complete beginner → Start with bilateral Cable Fly Decline
• Acute shoulder injury → Rest or very basic movements
• Acute oblique/core strain → Avoid unilateral work temporarily
• Lower back issues → Bilateral version safer
• No cable access → Suggest dips or decline push-ups

Key coaching cues to emphasize:

1. "Hand to opposite hip pocket" (path cue)
2. "Stand like a statue — don't rotate or bend forward"
3. "Weaker arm first, match reps with stronger arm"
4. "Slight lean only, not a deep bend"

Common issues to watch for in user feedback:

• "I'm rotating and bending forward" → Weight WAY too heavy; reduce by 50%, focus on stability
• "I don't feel my lower chest, only core" → Weight too heavy OR not focusing on squeeze; cue "squeeze lower chest"
• "One arm is way weaker" → Perfect! Coach the matching-reps protocol
• "My shoulder hurts" → Likely going too far back at top OR too much weight; reduce ROM and weight
• "This feels really awkward" → Common — high-to-low is less natural; may prefer low-to-high or bilateral

Programming guidance:

• Pair with: Other unilateral work, compound pressing beforehand
• Great superset: With Single-Arm Cable Fly Low (same arm, lower then upper chest)
• Typical frequency: 1-2x per week, 3 sets per arm of 10-15 reps
• Volume: Part of overall chest volume (6-12 sets/week total)
• Placement: Middle or end of push workout, after heavy compounds (bench, dips)

Progression signals:

• Ready to progress when: Both arms can complete all sets/reps with <10% difference in difficulty
• Add weight: 2.5-5 lbs when form is perfect and core stays stable
• Alternative progression: Increase reps, slow tempo, add pause at stretch
• Regress if: Can't maintain stability, rotating/bending excessively, shoulder pain

Exercise pairing suggestions:

• Superset with: Single-Arm Cable Fly Low (upper/lower chest, same arm)
• After: Bilateral pressing (bench, decline press), dips
• Before: Tricep isolation, shoulder work
• Pair with core: Counts as anti-rotation core work

Imbalance correction protocol: When user reports imbalance:

1. Confirm it's normal and expected (even more common with lower chest)
2. Always work weaker side first
3. Match reps with stronger side
4. Track progress week to week
5. Expect 4-8 weeks for significant improvement
6. If imbalance is >30%, consider adding 1-2 extra sets for weaker side only

Special note on lower chest: Lower chest development is often sought but can be overemphasized. For most people, upper chest work is more beneficial. Use this exercise when:

• User specifically wants lower chest definition
• User has imbalanced development (weak lower, strong upper)
• User does dips and wants additional lower chest isolation
• User wants the core anti-rotation benefits

Comparison to bilateral decline cable fly:

• Bilateral: Heavier loads, less core demand, both sides work together
• This (unilateral): Reveals/fixes imbalances, major core work, lighter loads

Both have value. Bilateral for more weight/volume, unilateral for balance and core.

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Last updated: December 2024