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
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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