One Arm Cable Chest Fly

Hold one cable handle and stand slightly turned away from the machine. Use your free hand to brace your torso and start with your chest open.

Smoothly bring the handle in front of your chest. Brace your abs so your torso does not rotate.

Slowly open the handle again. Return only through the range where your chest stretches, keeping your shoulder down.

Think about pulling the handle in with one side of your chest. If you feel only your arm working, bend your elbow a little more and try again.

Rotating your torso with the handle shifts the work to your lower back and shoulder. Prioritize keeping your upper body fixed, even if you need to lower the weight.

Exhale as you bring the handle in and inhale as you return. Keep your breathing steady even when training one side at a time.

Match your starting position every time you alternate sides. That makes it easier to compare each side's tension and range of motion.