At a glance
- Main muscle
- Chest
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 1.25 kg
How to do it
- Stand sideways, cable at chest height.
- Arm slightly bent, far back into the stretch.
- Bring your hand past your midline.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
More range than the regular cable fly (you can cross the midline) and easy to feel; one arm at a time takes longer.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Cable Fly · Cable · rating A
- Pec Deck · Machine · rating A
- Seated Cable Fly · Cable · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the single-arm cable fly.
Let Mitta set the weight.
Mitta plans the single-arm cable fly with a weight and rep target for every set, worked out from your last sessions.
Questions about the
single-arm cable fly
What muscles does the single-arm cable fly work?
The single-arm cable fly mainly trains your chest.
How many reps of the single-arm cable fly should I do?
Mitta plans the single-arm cable fly at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the single-arm cable fly?
Good alternatives that train the same muscle are the cable fly, pec deck and seated cable fly.
Is the single-arm cable fly good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the single-arm cable fly have rating A?
More range than the regular cable fly (you can cross the midline) and easy to feel; one arm at a time takes longer.