PlanWorkouts

Exercise 1262 · REF w4dLzSx

Cable One Arm Decline Chest Fly exercise animation

Cable One Arm Decline Chest Fly

Category
Chest
Equipment
Cable
Target
Pectorals

Angling the bench into a decline changes a one-arm cable fly's emphasis toward the lower chest, while training each side independently forces the core to resist rotating with the pull. It's a more advanced unilateral chest exercise, since balancing on a decline bench with one arm working adds a stability challenge on top of the usual chest stretch and squeeze. Keeping the reps slow keeps the tension on the chest instead of momentum.

How to Do the Cable One Arm Decline Chest Fly

  1. Attach a D-handle to a low pulley cable machine and set the bench to a decline angle.
  2. Lie down on the bench with your head towards the machine and grab the handle with your right hand.
  3. Extend your arm straight up above your chest, keeping a slight bend in your elbow.
  4. With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder.
  5. Pause for a moment, then reverse the motion and bring your arm back to the starting position.
  6. Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise.

Muscles Worked

The Cable One Arm Decline Chest Fly primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have cable? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Cable One Arm Decline Chest Fly work?
The Cable One Arm Decline Chest Fly primarily targets the pectorals, with the shoulders and triceps assisting.
What equipment do I need for the Cable One Arm Decline Chest Fly?
The Cable One Arm Decline Chest Fly is done with a cable.
What's a good alternative to the Cable One Arm Decline Chest Fly?
If you don't have access to a cable, the Archer Push Up targets the same pectorals using body weight instead.