One Arm Decline Cable Fly
Overview
How to do it
- 1
Adjust the cable machine
Set the cable to a low position. Clip on a single handle.
- 2
Set up a decline bench
Place it near the cable machine at about 15-30 degrees.
- 3
Secure your feet
Lock your feet into the bench’s foot pads for stability.
- 4
Grab the handle
Hold the handle with one hand and lie back on the bench. Keep your non-working hand on your torso or hold the bench for support.
- 5
Starting Position:Extend your arm straight above your chest with a slight bend in the elbow.Keep your palm facing inward (neutral or slight pronation).
- 6
Lowering Phase (Eccentric Movement):Guide your arm down in a wide arc to the side.Slow down until you feel a deep stretch in your chest (your elbow should be slightly below shoulder level).
- 7
Lifting Phase (Concentric Movement):Use your chest to drive your arm back up in a smooth arc.Squeeze your pec at the top of the movement.
- 8
Repeat for the desired number of reps (8-15 reps is a good range).
- 9
Switch Sides and perform the same movement on the other arm.
Form tips & common mistakes
Choose a load you can control and keep the mind-muscle connection.
Maintain a slight bend to reduce joint stress.
Stop at or slightly below chest level.
Use a slow, controlled tempo.
Keep your core engaged to stay stable.
Muscles worked
Pectoralis Major، Sternal
Pectoralis Major، Clavicular، Anterior Deltoid، Triceps
Biceps Brachii
Alternatives & variations
Single Arm Raise Push-up
Close-grip Dumbbell Push-Up
Diamond Push-up
Kneeling Diamond Push-Up
Clap Push-Up
