TETSUCable One Arm Decline Chest Fly
The Cable One Arm Decline Chest Fly is a cable exercise for the chest that primarily targets the pectorals, with the shoulders and triceps assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Cable One Arm Decline Chest Fly
- Attach a D-handle to a low pulley cable machine and set the bench to a decline angle.
- Lie down on the bench with your head towards the machine and grab the handle with your right hand.
- Extend your arm straight up above your chest, keeping a slight bend in your elbow.
- With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder.
- Pause for a moment, then reverse the motion and bring your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise.
Common questions
What muscles does the Cable One Arm Decline Chest Fly work?
The Cable One Arm Decline Chest Fly primarily targets the pectorals. The shoulders and triceps work as supporting muscles.
What equipment do I need for the Cable One Arm Decline Chest Fly?
You need a cable machine to perform the Cable One Arm Decline Chest Fly.
How many sets and reps of the Cable One Arm Decline Chest Fly should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable One Arm Decline Chest Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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