Cable One Arm Decline Chest Fly
Description
The cable one arm decline chest fly is a unilateral lower chest builder. The lifter sets a cable high and grips a single handle, then sweeps the arm down across the body in a wide fly arc. The high to low path emphasizes the sternal lower chest fibers.
Equipment Required
Cable One Arm Decline Chest Fly Instructions
- Set a cable to the highest setting and attach a single handle.
- Stand sideways to the cable and grip the handle in the far hand.
- Step away to take tension on the cable.
- Set a staggered stance for stability.
- Brace your core and keep the chest tall.
- Start with the arm out to the side at shoulder height.
- Sweep the arm down and across the body to the opposite hip.
- Squeeze the chest hard at the bottom. Lower back with control. Switch sides and repeat.
Cable One Arm Decline Chest Fly Form & Visual
Cable One Arm Decline Chest Fly Benefits
- Strong lower chest builder
- Trains unilateral chest control
- Builds chest size
- Strong cable move
- Useful chest finisher
- Trains the sternal head
Cable One Arm Decline Chest Fly Muscles Worked
- Pectoralis major
- Anterior deltoid
- Serratus anterior
Cable One Arm Decline Chest Fly Variations & Alternatives
- High to Low Cable Fly
- Cable Crossover
- Decline Dumbbell Fly
- Push Up
