Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Chest · Cable
Cable One Arm Chest Fly Bent
Cable One Arm Chest Fly Bent is a beginner isolation strength exercise that works the pectorals (chest), with the biceps and shoulders assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Biceps · Biceps Brachii
- Shoulders · Deltoids
How to do Cable One Arm Chest Fly Bent
- Stand in the center of a cable fly machine with the pulleys set at mid-chest height, with feet just wider than shoulder-width and bend at the hips and knees and lean towards the floor. Place your left hand to your knee for support.
- Hold the handle with your right hand, arm extended out to the side at shoulder height, palm facing forward. Bring the handle opposite your chest in a wide arc motion, keeping a slight bend in your elbows.
- Slowly return the handles to the starting position, maintaining control and the bend in your elbow.
- Repeat for the desired number of repetitions.
Form tips
- Keep a slight bend in your elbows throughout the exercise to reduce strain on your joints.
- Start with a lighter weight to ensure proper form and gradually increase the resistance as you build strength.
- Focus on squeezing your chest muscles as you bring the handles together.
Cable One Arm Chest Fly Bent alternatives
More pectorals exercises
Cable One Arm Chest Fly Bent FAQ
What muscles does Cable One Arm Chest Fly Bent work?
Cable One Arm Chest Fly Bent mainly works the pectorals in the chest (Pectoralis Major). The biceps and shoulders work as secondary muscles.
What equipment do you need for Cable One Arm Chest Fly Bent?
You need a cable.
How many sets and reps of Cable One Arm Chest Fly Bent should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable One Arm Chest Fly Bent good for beginners?
Yes. Cable One Arm Chest Fly Bent is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Cable One Arm Chest Fly Bent burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable One Arm Chest Fly Bent?
Other exercises for the pectorals include Dumbbell One Arm Floor Fly, Kettlebell Single Arm Chest Fly, Band Chest Fly and Bent Arm Chest Stretch.
For developers
Use Cable One Arm Chest Fly Bent in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_BZG7KU" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_BZG7KU", "name": "Cable One Arm Chest Fly Bent", "model": "male", "target": "Pectorals", "equipment": "Cable", "media": { "mp4": "https://…/ex_BZG7KU/mp4-720.mp4?…", "poster": "https://…/ex_BZG7KU/poster.jpg?…" } }