PlanWorkouts

Exercise 1263 · REF hHy8tQG

Cable One Arm Fly On Exercise Ball exercise animation

Cable One Arm Fly On Exercise Ball

Category
Chest
Equipment
Cable
Target
Pectorals

Doing a one-arm fly on a stability ball layers two challenges on top of each other — unilateral chest work and balance — since the ball offers no fixed support and the uneven load from one arm pulls the body off-center. It demands real core and hip control just to stay on the ball, on top of the usual chest stretch. This is closer to a functional training exercise than a straightforward mass-builder.

How to Do the Cable One Arm Fly On Exercise Ball

  1. Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Hold a cable handle in one hand and extend your arm out to the side, parallel to the ground.
  3. Keep your elbow slightly bent and your palm facing forward.
  4. Slowly bring your arm across your body, squeezing your chest muscles.
  5. Pause for a moment at the end of the movement, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

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