SINGLE-ARM CABLE FLYES

Single-arm cable flyes are a unilateral variation of traditional cable flyes for the chest muscles. Instead of moving both arms simultaneously, one arm at a time is guided in front of the body in a controlled movement.

Performing the exercise with one arm allows you to focus specifically on the movement of each side of the body. At the same time, the core muscles must work to maintain stability, preventing the upper body from following the pull of the cable or rotating uncontrollably during the movement.

The key factors are a moderate training weight, a stable body position, a slightly bent elbow and a controlled, curved arm movement.

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VIDEO: SINGLE-ARM CABLE FLYES

The video demonstrates the complete movement of single-arm cable flyes step by step.

Shown in the video:

- Adjusting the cable pulley
- Correct starting position
- Stable stance and body posture
- Arm and elbow positioning
- Bringing the arm forwards under control
- Final position in front of the body
- Slow return movement
- Switching to the opposite side

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MUSCLES WORKED

Single-arm cable flyes primarily target the chest muscles on the working side of the body.

Primary muscle:

- Pectoralis major (main chest muscle)

Supporting muscles:

- Anterior deltoid (front shoulder)
- Stabilising muscles of the shoulder girdle
- Arm and forearm muscles for grip stability
- Abdominal and core muscles for stabilising the upper body

As the exercise is performed unilaterally, the core muscles must work particularly hard to control rotational movements of the upper body.

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ADJUSTING THE CABLE PULLEY

Depending on the desired direction of movement, position the cable pulley at approximately chest or shoulder height.

Attach a single handle and begin with a moderate training weight.

Choose a weight that allows you to guide your arm under control without rotating your upper body during the movement.

Train both sides of the body using comparable settings and a manageable level of resistance.

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STARTING POSITION

Stand sideways or slightly offset from the cable machine and hold the single handle with your working hand.

Take a small step away from the cable machine so that there is already tension in the cable in the starting position.

Keep your feet firmly planted on the floor. A slightly staggered stance can provide additional stability.

Bend your knees slightly and engage your core muscles.

Position your working arm out to the side of your body, keeping your elbow slightly bent.

Maintain this slight bend in your elbow as consistently as possible throughout the movement.

Keep your upper body upright and stable.

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HOW TO PERFORM THE EXERCISE

1. Starting the movement

Begin with your working arm extended out to the side, keeping your elbow slightly bent.

Slowly bring your arm forwards through a controlled, curved movement.

Keep your core stable and avoid rotating your upper body with the movement.

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2. Bringing the arm across the body

Continue bringing the handle in front of your chest or slightly across the centre of your body.

Keep your elbow slightly bent.

Avoid significantly bending your arm during the movement and then straightening it again.

The movement should take place primarily at the shoulder joint.

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3. Final position

Bring your working arm in front of your body under control.

Depending on your range of motion, your hand may move slightly beyond the centre of your body, provided your shoulder and upper body remain stable.

Hold the final position briefly while maintaining control.

Avoid rotating your upper body to achieve a greater range of motion.

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4. Return movement

Slowly return your arm along the same curved movement path.

Do not allow the cable to pull your arm back into the starting position.

Stop the return movement when you feel a noticeable stretch in your chest muscles while maintaining a stable shoulder position.

After completing the set, repeat the exercise on the opposite side of your body.

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BREATHING TECHNIQUE

A simple breathing technique for single-arm cable flyes is:

When returning or opening your arm: inhale.

When bringing your arm in front of your body: exhale.

Breathing should remain calm and controlled, coordinated with the movement.

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SINGLE-ARM CABLE FLYES FOR MUSCLE GROWTH

Single-arm cable flyes are particularly suitable as a supplementary exercise within a chest workout.

A practical training range could be:

- 3–4 working sets per side
- Approximately 8–15 repetitions
- Moderate training weight
- Controlled return movement
- Smooth and consistent arm movement

The repetition range is not a fixed requirement. Training weight, training volume and repetitions should be adjusted according to training experience and individual goals.

Both sides of the body should be trained with equal attention and correct technique.

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SINGLE-ARM CABLE FLYES FOR STRENGTH

Single-arm cable flyes are not a traditional exercise for developing maximal pressing strength.

For strength-focused chest training, heavy pressing exercises such as the bench press are generally used as the main exercises.

Single-arm cable flyes can be included as a supplementary exercise to train each side of the chest individually and under control.

Very heavy weights and extremely low repetition ranges are generally unnecessary for this exercise. Movement control should remain the priority.

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SINGLE-ARM CABLE FLYES FOR MUSCULAR ENDURANCE

For muscular endurance training, lighter weights and higher repetition ranges can be used.

For example:

- Approximately 15–20 repetitions per side
- 2–4 working sets
- Light to moderate training weight
- Controlled movement
- Shorter rest periods between sets

Even when performing higher repetitions, keep your upper body stable and perform the movement without using momentum.

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IMPORTANT TECHNIQUE TIPS

- Adjust the cable pulley to suit your height.
- Adopt a stable stance.
- Keep your knees slightly bent.
- Engage your core muscles.
- Keep your upper body stable throughout the movement.
- Maintain a slight bend in your elbow.
- Keep your elbow angle as consistent as possible.
- Guide your arm through a controlled, curved movement.
- Avoid rotating your upper body.
- Do not use momentum.
- Control the return movement slowly.
- Only move your arm back as far as you can maintain a stable shoulder position.
- Train both sides of the body evenly.
- Do not increase the training weight at the expense of technique.

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COMMON MISTAKES

Using excessively heavy weights

When the weight is too heavy, the upper body often rotates with the movement or momentum is used to move the handle.

Rotating the upper body

The movement should take place primarily at the shoulder joint. Excessive upper body rotation changes the exercise and reduces the controlled loading of the chest muscles.

Bending the elbow too much

If the elbow bends significantly when bringing the handle forwards, the fly movement increasingly becomes a pressing or pulling movement.

Fully straightening the arm

Maintain a slight bend in your elbow. This helps you control the movement more effectively.

Returning too quickly

Do not allow the weight to pull your arm backwards uncontrollably. The return movement should also be actively controlled.

Using an excessive range of motion

There is no need to move your arm as far behind your body as possible. The important factor is maintaining a stable shoulder position and a pain-free range of motion.

Performing the exercise differently on each side

Make sure you train both sides of the body with a comparable range of motion and controlled technique.

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SAFETY

Choose a training weight that you can control throughout the entire movement.

Before starting the exercise, check that the handle, carabiner and cable are securely attached.

Bring the handle into the starting position under control and do not allow the weight to snap back uncontrollably after completing your set.

Keep your core stable and avoid sudden rotational movements of the upper body.

Adjust the range of motion to your individual shoulder mobility.

If you experience pain in your shoulder, elbow or chest, stop the exercise and investigate the cause.

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CONCLUSION

Single-arm cable flyes are a versatile variation of traditional cable flyes in which each side of the body is trained individually.

The unilateral movement allows you to concentrate on controlled arm movement while placing additional demands on core stability.

A moderate training weight, a stable body position, a slightly bent elbow and controlled movement in both directions form the foundation of correct exercise technique.