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Chest · Cable · Intermediate

How to do Cable One Arm Fly On Exercise Ball

The cable one arm fly on exercise ball is a unilateral chest exercise performed while seated on an exercise ball, which adds a balance component to the traditional cable fly movement. It targets the pectorals while also engaging the deltoids and triceps, and requires core stability to maintain posture on the ball.

Cable One Arm Fly On Exercise Ball demonstration
Primary muscle
Chest
Also works
Deltoids and Triceps
Equipment
Cable
Level
Intermediate
Category
Chest

How to do Cable One Arm Fly On Exercise Ball, step by step

  1. Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Hold a cable handle in one hand and extend your arm out to the side, parallel to the ground.
  3. Keep your elbow slightly bent and your palm facing forward.
  4. Slowly bring your arm across your body, squeezing your chest muscles.
  5. Pause for a moment at the end of the movement, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Muscles worked

Cable One Arm Fly On Exercise Ball works your chest as the main mover, with help from your deltoids and triceps.

Track Cable One Arm Fly On Exercise Ball in SPLYT

Cable One Arm Fly On Exercise Ball 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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