Cable Kneeling Single Arm Fly - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Kneeling Single Arm Fly

Step by step instructions, muscle activation and variants for the Cable Kneeling Single Arm Fly.

MediumMiddle chest

About this exercise

A chest isolation exercise performed from a kneeling position at a cable crossover machine. Kneeling lowers your centre of gravity and removes leg drive, forcing the chest and core to stabilise while the working arm sweeps the cable across the body.

How to Perform

  • Set the cable pulley to the highest position and attach a single-D handle
  • Kneel on one knee perpendicular to the cable stack, inside knee down, outside knee up
  • Grasp the handle with the hand farther from the machine, arm extended to the side at shoulder height
  • Brace your core and maintain an upright torso
  • Sweep the handle in a wide arc across your body toward the opposite hip, squeezing the chest at full contraction
  • Slowly return the handle along the same arc to the starting position under control
  • Complete all reps on one side, then switch

Muscle Activation

Primary
Middle chest
Secondary
CoreFront shouldersUpper chest

Common Mistakes

Common mistakes content is coming soon.

About the Cable Kneeling Single Arm Fly

The Cable Kneeling Single Arm Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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