Step by step instructions, muscle activation and variants for the Cable Standing Single Arm Fly.
A unilateral cable fly performed standing that isolates each side of the chest independently for improved muscle balance and a deep stretch through the pectorals. The standing position engages the core for stability while the cable maintains constant tension throughout the arc.
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The Cable Standing 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.