Cable One Arm Decline Chest Fly

A chest isolation exercise targeting the lower pectoralis major. The unilateral cable setup allows for better focus and increased range of motion.

Exercise Details

Level: Intermediate
Body Area: upper
Type: isolation
Movement: Unilateral

Required Equipment

Cable Crossover Machine

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Stand or lie on a decline bench. Grip the high pulley handle with one hand. Maintain a slight bend in the elbow.

Instructions

1. Pull the handle across your lower chest.
2. Squeeze the pectoral muscle at the peak.
3. Return slowly until you feel a stretch.
4. Keep your torso stationary.
5. Maintain scapular retraction.

Common Mistakes

1. Bending the elbow too much.
2. Rotating the body.
3. Using the shoulder to lead.

Alternative Exercises

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Upper Chest Crossovers

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