One-Handed Standing Chest Fly – Cable

  1. Adjust the cable machine pulley to shoulder height and attach a single handle.
  2. Stand with your side facing the cable machine and grab the handle with your nearest hand.
  3. Step away from the machine to create tension on the cable, feet shoulder-width apart and knees slightly bent for stability.
  4. Straighten your arm with a slight bend in the elbow, positioning it parallel to the floor.
  5. Brace your core and keep your hips and shoulders squared forward. This is your starting position.
  6. Pull the handle just across your sternum, allowing your chest muscles to fully contract while keeping your arm slightly bent.
  7. Slowly return the handle to the starting position while controlling the resistance.
  8. Complete the desired number of repetitions and then switch sides.

Primary Muscles

  • Chest
  • Shoulder - Front

Secondary Muscles

  • Abdominal
  • Oblique
  • Rotator Cuff - Front

Results

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Date Reps Resis. RPE

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