What muscles does Cable Standing Single Arm Fly work?

The Cable Standing Single Arm Fly primarily targets the Chest, specifically the Upper Chest.

How often should I do Cable Standing Single Arm Fly?

For optimal results, include Cable Standing Single Arm Fly in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Cable Standing Single Arm Fly?

To perform Cable Standing Single Arm Fly, you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Cable Standing Single Arm Fly suitable for beginners?

Yes, beginners can perform Cable Standing Single Arm Fly with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Cable Standing Single Arm Fly at home?

Cable Standing Single Arm Fly requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Cable Standing Single Arm Fly

Learn how to do the Cable Standing Single Arm Fly with proper form, setup, and execution.

This cable movement primarily targets chest, including upper chest.

How to Perform Cable Standing Single Arm Fly

1
Attach a single handle to the high pulley of a cable machine and grab it with one hand.
2
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.
3
Lean your torso slightly forward with a slight bend in your working elbow.
4
Bring your shoulders back, engage your abs, and take a breath.
5
Bring the handle down and across your body in an arc, squeezing your chest at the end of the movement and exhale.
6
Slowly return your arm to the starting position and breathe in.
7
Once finished training one side, do the same number of reps with your other arm.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.