Cable One Arm Fly on Exercise Ball

A chest exercise that challenges stability. The exercise ball forces the core to engage while isolating the pectoral muscle.

Exercise Details

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

Required Equipment

Cable Crossover Machine

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie with your upper back on an exercise ball. Hold a cable handle in one hand. Extend your arm to the side with a slight elbow bend.

Instructions

1. Pull the handle toward the center of your chest.
2. Squeeze the pectoral muscle.
3. Return to the side slowly.
4. Use your core and legs to stabilize on the ball.
5. Keep your hips lifted.

Common Mistakes

1. Dropping the hips.
2. Rotating the torso.
3. Using too much weight to balance.

Alternative Exercises

Wide Hand Push-Up

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Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

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A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.