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Chest · Cable · Intermediate

How to do Cable One Arm Decline Chest Fly

The cable one arm decline chest fly is an isolation exercise targeting the pectoral muscles using a cable machine and a decline bench. It emphasizes unilateral strength and control, helping to improve muscle symmetry and chest development.

Cable One Arm Decline Chest Fly demonstration
Primary muscle
Chest
Also works
Shoulders and Triceps
Equipment
Cable
Level
Intermediate
Category
Chest

How to do Cable One Arm Decline Chest Fly, step by step

  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

Cable One Arm Decline Chest Fly works your chest as the main mover, with help from your shoulders and triceps.

Track Cable One Arm Decline Chest Fly in SPLYT

Cable One Arm Decline Chest Fly is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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