Cable One Arm Incline Fly On Exercise Ball

Also known as: one arm cable incline fly on exercise ball

Advanced

Pectorals

Cable

Skip the guesswork: Cable One Arm Incline Fly On Exercise Ball leans on unbroken cable tension for a chest that grows from tension.

How to do Cable One Arm Incline Fly On Exercise Ball

Sit on an exercise ball with your feet flat on the ground and your back against an incline bench.
Hold a cable handle in one hand with your arm extended and palm facing inward.
Keeping a slight bend in your elbow, slowly lower your arm out to the side until your hand is in line with your shoulder.
Pause for a moment, then squeeze your chest muscles to bring your arm back to the starting position.
Repeat for the desired number of repetitions, then switch arms.

Add to an AI Workout Plan All Chest Exercises Cable Chest Exercises All Cable Exercises

Cable One Arm Incline 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 Incline Fly On Exercise Ball Mistakes

Letting the stack touch down between reps

Stop just short of the stack so tension never resets.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Easier and Harder Than Cable One Arm Incline Fly On Exercise Ball

Easier progression

Dumbbell One Arm Decline Chest Press

Swap Cable One Arm Incline Fly On Exercise Ball For

Kettlebell Extended Range One Arm Press On Floor

Dumbbell Incline One Arm Fly On Exercise Ball

Smith Wide Grip Decline Bench Press

Cable One Arm Incline Fly On Exercise Ball — Frequently Asked Questions

How do you do the Cable One Arm Incline Fly On Exercise Ball?

Sit on an exercise ball with your feet flat on the ground and your back against an incline bench. Hold a cable handle in one hand with your arm extended and palm facing inward. Keeping a slight bend in your elbow, slowly lower your arm out to the side until your hand is in line with your shoulder. 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 Incline Fly On Exercise Ball work?

The Cable One Arm Incline 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 Incline 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 Incline Fly On Exercise Ball good for beginners?

Not usually. The Cable One Arm Incline 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 Incline Fly On Exercise Ball?

Try the Kettlebell Extended Range One Arm Press On Floor, Dumbbell Incline One Arm Fly On Exercise Ball or the Smith Wide Grip Decline Bench Press. 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 Incline Fly On Exercise Ball the same as the one arm cable incline fly on exercise ball?

Yes. The Cable One Arm Incline Fly On Exercise Ball is also commonly called the one arm cable incline fly on exercise ball. Different gyms and training programs label it differently, but "one arm cable incline fly on exercise ball" refer to this same movement.