Standing One Arm Cable Chest Fly

Stand tall and hold one cable handle at chest height. Rest your free hand lightly on your hip, slightly bend your elbow, and start with your arm open to the side.

Keep your elbow angle fixed and bring the handle to the center in front of your chest. Keep your torso from rotating toward the cable and move with the feeling of pulling from your chest.

Slowly open the handle back to its original position. Stop just before your shoulder rolls forward, when you feel your chest stretch.

Focus on feeling one side of your chest squeeze inward. If you feel only your arm working, bend your elbow a little more and try again.

Rotating or leaning your torso toward the cable shifts the work to your lower back and shoulder. Stay tall and brace your core.

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

Use the same hand height and speed on both sides. Since you are standing, keeping your torso fixed is the priority, so fix your form before adding weight.