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Single-Arm Cable Fly (Low to High)

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

⚡ Quick Reference​

AspectDetails
PatternPush (Horizontal Adduction)
Primary MusclesChest (Upper)
Secondary MusclesFront Delts
StabilizersCore, Obliques
EquipmentCable Machine, D-Handle
Difficulty⭐⭐ Intermediate
Priority🔵 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. Pulley position: Set cable to the lowest 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 down 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​

EquipmentSettingNotes
Pulley heightLowest settingAt or near floor level
Handle typeD-handle or stirrupSingle handle
WeightStart light5-10 lbs to learn movement
Distance from machine2-3 feetEnough for tension at start and finish
Setup Cue

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

🔄 Execution​

The Movement​

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

  1. Stand perpendicular to cable, working arm closest to machine
  2. Arm extended down and slightly across body (toward opposite hip)
  3. Palm facing forward/up, 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 upper chest, core engaged

Key Cues​

Primary Cues
  • "Hand to opposite shoulder" — creates proper upward diagonal arc
  • "Lock your elbow bend" — keeps tension on chest, not triceps
  • "Stand like a statue" — emphasizes core stability work
  • "Lead with pinky" — ensures internal rotation for max chest activation

Tempo Guide​

GoalTempoExample
Strength2-0-1-12s down, no pause, 1s up, 1s squeeze
Hypertrophy3-0-2-13s down, no pause, 2s up, 1s squeeze
Core Emphasis3-2-2-13s down, 2s pause at stretch, 2s up, 1s squeeze

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Pectoralis Major (Upper)Horizontal adduction with upward angle — bringing arm up and across████████░░ 80%

Secondary Muscles​

MuscleActionActivation
Anterior DeltoidAssists with shoulder flexion and adduction█████░░░░░ 50%

Stabilizers​

MuscleRole
ObliquesAnti-rotation — resist cable pulling you into rotation
CoreMaintain upright posture, transfer force
Rotator CuffStabilize shoulder joint throughout arc
Serratus AnteriorStabilize 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 upper chest: Focus on the squeeze, slower tempo, pause at contraction To emphasize core: Use slightly heavier weight (still controlled), focus on staying square

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Rotating torso toward working armBody turns toward the cableReduces core work, can strain obliques"Stand like a statue" — core stays braced
Bending/straightening elbowTriceps take overBecomes a press, not a flyLock elbow angle at 10-20° bend
Going too heavyForm breaks down, rotation occursDefeats both chest and core purposeUse lighter weight than bilateral version
Leaning away from cableBody shifts weight to counterbalancePoor core engagement, unbalancedStay upright, let core do the work
No pause at topMissing peak contractionLess upper chest activationPause and squeeze for 1 full second
Most Common Error

Allowing trunk rotation — this is THE defining challenge of this exercise. If you're rotating toward the working arm, the weight is too heavy. The whole point is to resist that rotation while working the chest.

Self-Check Checklist​

  • Body stays square and perpendicular to cable throughout
  • Elbow maintains 10-20° bend (never straightens)
  • No leaning away from cable to counterbalance
  • 1-second pause and squeeze at top (opposite shoulder)
  • Controlled eccentric (2-3 seconds)
  • Core feels engaged throughout

🔀 Variations​

By Cable Angle​

DetailDescription
Pulley positionLow (floor level)
TargetUpper chest (clavicular pecs)
Hand pathLow and across to opposite shoulder
DifficultyModerate

Stance Variations​

StanceStabilityCore ChallengeWhen to Use
Split stance perpendicularHighHighStandard — best for most
Parallel stanceMediumVery highMaximum core work
Half-kneelingVery highMediumFocus on chest, less balance needed
Tall kneelingVery highVery highAdvanced core stability challenge

Tempo Variations​

VariationChangeWhy
Pause at stretch2s hold at bottomMore time under tension, stability challenge
Slow eccentric4-5s loweringMaximize hypertrophy stimulus
1.5 repsFull rep + half repExtended time under tension

Equipment Variations​

EquipmentExercise NameKey Difference
DumbbellsSingle-Arm Incline DB FlyGravity-based, different resistance curve
Resistance BandsSingle-Arm Band FlyPortable, increasing resistance through ROM
Cable (bilateral)Cable Fly InclineBoth arms, less core demand

📊 Programming​

Rep Ranges by Goal​

GoalSetsReps Per ArmRestLoadRIR
Strength3-48-1245-60sModerate2-3
Hypertrophy3-410-1545-60sLight-Moderate1-2
Endurance/Core312-2030-45sLight2-3

Workout Placement​

Program TypePlacementRationale
Upper/LowerAfter bilateral pressingUnilateral accessory work
Push/Pull/LegsMiddle or end of push dayAfter heavy compounds
Chest dayAfter bilateral chest workAddress imbalances, add volume
Core/Accessory dayAs core anti-rotation exerciseCan be paired with other unilateral work

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1x/week2-3 sets per arm
Intermediate1-2x/week3 sets per arm
Advanced2x/week3-4 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, start with 10-15 lbs for single-arm.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Cable Fly InclineBilateral version — easier balance/stabilityLink
Pec DeckFixed path, no core stability needed
Incline Dumbbell PressCompound movement, easier to control

Progressions (Harder)​

ExerciseWhen ReadyLink
Single-Arm Cable Fly (Single-Leg Stance)Advanced stability challenge
Single-Arm Cable Fly HighLower chest unilateral variationLink
Tall Kneeling Single-Arm FlyMaximum core stability demand

Alternatives (Same Goal, Different Movement)​

AlternativeBenefitDifference
Single-Arm Dumbbell Press (Incline)Compound movement, heavier loadsLess isolation, different pattern
Landmine Press (Single-Arm)Compound, unique pressing angleLess fly motion, more press
Single-Arm Push-UpBodyweight, very high core demandCompound movement

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Shoulder impingementPain at extreme stretchReduce range of motion at bottom
Previous pec tearRe-injury riskStart very light, avoid deep stretch
Oblique strainCore anti-rotation aggravationUse bilateral version or avoid
Lower back issuesRotation stress on spineUse bilateral, or half-kneeling stance
Significant strength imbalanceFrustration, overcompensationExpected — 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

Safe Training Guidelines​

GuidelineReason
Start with 30-50% of bilateral weightUnilateral is much harder to stabilize
Never go to full failureCore fatigue = poor form = injury risk
Keep 10-20° elbow bendProtects bicep tendons and elbows
Brace core BEFORE starting each repPrevents unexpected rotation
Work weaker side firstEnsures balanced development
Imbalance Awareness

This exercise WILL reveal left/right imbalances. That's actually one of its benefits. Don't be discouraged if one side is significantly weaker — that's normal. Over time, this exercise will help balance things out.

Strategy: Always do the weaker side first while you're fresh. Then match the reps on the stronger side, even if you could do more.

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderHorizontal adduction, flexionFull range diagonal motion🟡 Moderate
Thoracic SpineAnti-rotation stabilityMinimal movement (stability)🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
ShoulderFull horizontal extension to flexionCan reach across body without painReduce ROM, use bilateral version
ThoracicRotation controlCan resist rotation with core engagedWork 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.

❓ Common Questions​

Why is this so much harder than bilateral cable flies?

Two reasons: 1) You're working one side at a time, so that side has to do all the work (can't compensate with the stronger side), and 2) Your core has to work very hard to prevent rotation. It's essentially a chest isolation exercise AND a core anti-rotation exercise combined.

How much less weight should I use compared to bilateral?

Typically 30-50% less per arm. If you use 20 lbs per side for bilateral cable fly (40 lbs total), you'd start with 10-15 lbs for single-arm. The unilateral loading and core demand make it much more challenging pound-for-pound.

Should I alternate arms each rep or complete all reps on one side?

Complete all reps on one side before switching (work weaker side first). This allows proper focus and fatigue of each side. Alternating doesn't allow enough continuous tension for hypertrophy and makes it harder to track imbalances.

I feel this more in my core than my chest — is that wrong?

Not necessarily wrong, but you might be using too much weight. You should feel BOTH your chest working and your core stabilizing. If core dominates completely, reduce the weight and focus on the chest squeeze. As you get stronger, the balance will improve.

One arm is way stronger — what do I do?

This is exactly why you do this exercise! Here's the fix:

  1. Always work your weaker arm first (while fresh)
  2. Note how many reps you get with the weaker arm
  3. Match that rep count with the stronger arm (even if you could do more)
  4. Over 4-8 weeks, the weaker side will catch up

Do NOT just do more reps on the strong side — that maintains the imbalance.

Can I superset this with another exercise?

Yes, great options:

  • Superset with Single-Arm Cable Fly High (upper/lower chest combo)
  • Superset with a rowing exercise (push/pull)
  • Superset with opposite-side core work (e.g., right arm fly + left side plank)
Where does my hand end up at the top?

Your hand should finish at or near the opposite shoulder. Think "low pocket to opposite shoulder" as the path. The exact endpoint varies by individual proportions, but crossing the midline of your body is key for full chest contraction.

📚 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
For Mo

When to recommend this exercise:

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

Who should NOT do this exercise:

  • Complete beginner → Start with bilateral Cable Fly Incline
  • 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 dumbbell variations

Key coaching cues to emphasize:

  1. "Hand to opposite shoulder" (path cue)
  2. "Stand like a statue — don't let the cable rotate you"
  3. "Weaker arm first, match reps with stronger arm"
  4. "Lock your elbow angle throughout"

Common issues to watch for in user feedback:

  • "I'm rotating toward my working arm" → Weight too heavy; reduce by 50% and focus on stability
  • "I don't feel my chest, only core" → Weight too heavy OR not focusing on the squeeze; cue "squeeze chest at top"
  • "One arm is way weaker" → Perfect! That's what this reveals. Coach the matching-reps protocol
  • "My lower back hurts" → Likely rotating at spine; reduce weight, brace core harder, or switch to bilateral
  • "This feels awkward" → Common at first; ensure proper setup (perpendicular to cable, split stance)

Programming guidance:

  • Pair with: Other unilateral work, compound pressing beforehand
  • Avoid same day as: Heavy oblique/core work if core is the limiting factor
  • 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

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 excessively, shoulder pain

Exercise pairing suggestions:

  • Superset with: Single-Arm Cable Fly High (same arm, upper then lower)
  • After: Bilateral pressing (bench, incline press)
  • 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
  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% (e.g., 15 reps vs 10 reps), consider adding 1-2 extra sets for weaker side only

Special note on core work: This exercise provides significant anti-rotation training for the obliques and core. It can partially count toward core training volume. If user is doing a lot of rotational sports (golf, tennis, baseball), this exercise has great carryover.

Last updated: December 2024