Chest exercise · cable
Cable One Arm Decline Chest Fly
The cable one arm decline chest fly is a cable exercise that targets the chest (pectorals), with the shoulders and triceps assisting.
How to do the cable one arm decline chest fly
- Attach a D-handle to a low pulley cable machine and set the bench to a decline angle.
- Lie down on the bench with your head towards the machine and grab the handle with your right hand.
- Extend your arm straight up above your chest, keeping a slight bend in your elbow.
- With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder.
- Pause for a moment, then reverse the motion and bring your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The shoulders and triceps work as secondary muscles. See all chest exercises or every cable exercise.
