One Arm Cable Fly Low

Set the cable low, hold one handle, and stand slightly turned away from the machine. Brace your torso with your free hand, slightly bend your elbow, and open your chest.

Pull the handle diagonally from low to high. Keep your shoulder from rising and bring the handle in with the feeling of your upper chest working.

Slowly lower the handle to the starting position. Reverse direction just before your shoulder rolls forward, when you feel a stretch across your upper chest.

Think about bringing the handle up with your upper chest. If you feel only your shoulder working, lower the starting position slightly and try again.

Rotating your torso or raising the handle too high shifts the work to your shoulder and lower back. Keep your torso still and maintain a consistent diagonal path.

Exhale as you lift and inhale as you lower. Exhaling as you bring the handle in helps you engage your upper chest.

Use the same height and speed on both sides. If one side uses momentum, the tension gets less clear, so first find a slow, controlled rhythm.