pectoralscable
cable one arm decline chest fly
cable one arm decline chest fly is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Attach a D-handle to a low pulley cable machine and set the bench to a decline angle.
Step 2. Lie down on the bench with your head towards the machine and grab the handle with your right hand.
Step 3. Extend your arm straight up above your chest, keeping a slight bend in your elbow.
Step 4. With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder.
Step 5. Pause for a moment, then reverse the motion and bring your arm back to the starting position.
Muscles & body parts
Primary muscles
pectorals
Secondary muscles
shoulderstriceps
Primary body parts
chest
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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