Cable Single-Arm Decline Chest Fly

Chest · Cable · Expert

How to do it

1. Attach a D-handle to a low pulley cable machine and set the bench to a decline angle.
2. Lie down on the bench with your head towards the machine and grab the handle with your right hand.
3. Extend your arm straight up above your chest, keeping a slight bend in your elbow.
4. With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder.
5. Pause for a moment, then reverse the motion and bring your arm back to the starting position.
6. Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise.

Muscles worked

Primary: Pectorals
Secondary: Shoulders, Triceps

Related exercises

Barbell Bench Press

Dumbbell Bench Press

Dumbbell Incline Bench Press

Chest Dip

Alternating Arm-Raise Push-Up

Barbell Decline Bench Press