How to do the Cable One Arm Fly On Exercise Ball
Cable One Arm Fly On Exercise Ball is an intermediate single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Deltoids and Triceps.
Cable One Arm Fly On Exercise Ball demonstration · © GymiaFit
Cable One Arm Fly On Exercise Ball at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Deltoids, Triceps
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Cable One Arm Fly On Exercise Ball step by step
- 1Sit on an exercise ball with your feet flat on the ground and your back straight.
- 2Hold a cable handle in one hand and extend your arm out to the side, parallel to the ground.
- 3Keep your elbow slightly bent and your palm facing forward.
- 4Slowly bring your arm across your body, squeezing your chest muscles.
- 5Pause for a moment at the end of the movement, then slowly return to the starting position.
- 6Repeat for the desired number of repetitions, then switch sides.
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Cable One Arm Fly On Exercise Ball — questions
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 also recruits the Deltoids, Triceps as secondary movers.
What equipment do I need for the Cable One Arm Fly On Exercise Ball?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable One Arm Fly On Exercise Ball suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable One Arm Fly On Exercise Ball?
Cable Decline Fly, Cable Incline Fly, Cable Incline Fly (on Stability Ball) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable One Arm Fly On Exercise Ball demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.