Cable One Arm Fly On Exercise Ball
Also known as: one arm cable fly on exercise ball
What Cable One Arm Fly On Exercise Ball really gives you is pressing power across the chest, driven by unbroken cable tension.
How to do Cable One Arm Fly On Exercise Ball
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a cable handle in one hand and extend your arm out to the side, parallel to the ground.
- Keep your elbow slightly bent and your palm facing forward.
- Slowly bring your arm across your body, squeezing your chest muscles.
- Pause for a moment at the end of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Cable One Arm Fly On Exercise Ball Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.
Common Cable One Arm Fly On Exercise Ball Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Easier and Harder Than Cable One Arm Fly On Exercise Ball
Swap Cable One Arm Fly On Exercise Ball For
Cable One Arm Fly On Exercise Ball — Frequently Asked Questions
How do you do the Cable One Arm Fly On Exercise Ball?
Sit on an exercise ball with your feet flat on the ground and your back straight. Hold a cable handle in one hand and extend your arm out to the side, parallel to the ground. Keep your elbow slightly bent and your palm facing forward. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable One Arm Fly On Exercise Ball work?
The Cable One Arm Fly On Exercise Ball primarily targets the pectorals. It is classified as a chest exercise and is performed with a cable machine.
How many sets and reps of the Cable One Arm Fly On Exercise Ball should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable One Arm Fly On Exercise Ball good for beginners?
Not usually. The Cable One Arm Fly On Exercise Ball is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable One Arm Fly On Exercise Ball?
Try the Dumbbell Decline One Arm Fly, Incline Push Up Depth Jump or the Assisted Chest Dip (kneeling). Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable One Arm Fly On Exercise Ball the same as the one arm cable fly on exercise ball?
Yes. The Cable One Arm Fly On Exercise Ball is also commonly called the one arm cable fly on exercise ball. Different gyms and training programs label it differently, but "one arm cable fly on exercise ball" refer to this same movement.
