About this exercise
A unilateral cable fly using a low-pulley attachment, sweeping the arm upward in a wide arc to target the upper chest. The single-arm setup allows each side to be trained independently, helping to correct strength imbalances.
Cable Single Arm Low-to-High Fly
Step by step instructions, muscle activation and variants for the Cable Single Arm Low-to-High Fly.
MediumUpper chest
How to Perform
- Set the cable pulley to the lowest position and attach a single-D handle
- Stand sideways to the machine, grasping the handle with the hand closest to the machine
- Step away to create tension and stagger your feet slightly for balance
- Allow the arm to drop toward your hip with a slight bend in the elbow
- Keeping the slight elbow bend fixed, sweep the arm upward and across your body in a wide arc until your hand reaches roughly shoulder height or above
- Squeeze your chest at the top of the movement
- Slowly lower the arm back to the starting position, controlling the cable
- Complete all reps on one side before switching
Muscle Activation
Primary
Upper chest
Secondary
Front shouldersMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Cable Single Arm Low-to-High Fly
The Cable Single Arm Low-to-High 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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