Own Every Range
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VIDEO DEMO

Single-arm cable fly

Progression of Cable Fly

YouTube · Expert Coach DemonstrationSingle-Arm Cable FlyWatch the demonstration

PROGRESSION · HOW TO DO IT

Single-arm cable fly

These steps are written specifically for the Single-arm cable fly. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Single-arm cable fly. Set the cable to create tension through the full path without pulling you out of position.

  2. 02
    Move the pattern

    Keep the torso still as you sweep the upper arms forward and toward each other.

  3. 03
    Match the demand

    Complete one arm at a time while keeping the trunk and shoulder position unchanged.

  4. 04
    Finish with control

    Finish with the chest squeezed, then open the arms slowly until the pecs are comfortably loaded. Do not chase range with the shoulders.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

CHEST & TRICEPS / 47

Short rangeShort range

Single-arm cable fly

Sets: 3–4 · Reps: 10–20

Single-arm cable fly is a progression of Cable Fly. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The cable maintains tension as the upper arms adduct toward the midline, making the squeezed position useful instead of unloaded.