Cable Standing Single Arm Fly
Complete guide to Cable Standing Single Arm Fly. Learn proper form, technique, and execution. Targets Chest — Upper Chest. Requires cable. Step-by-step instructions and expert tips.
How to Perform Cable Standing Single Arm Fly
Attach a single handle to the high pulley of a cable machine and grab it with one hand.
Stand side-on to the machine with one foot slightly in front of the other for balance and your working arm extended out to the side.
Lean your torso slightly forward with a slight bend in your working elbow.
Bring your shoulders back, engage your abs, and take a breath.
Bring the handle down and across your body in an arc, squeezing your chest at the end of the movement and exhale.
Slowly return your arm to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |