Intermediate
CABLE ONE ARM DECLINE CHEST FLY
Chest
Body Part
Pectorals
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Attach a D-handle to a low pulley cable machine and set the bench to a decline angle.
2
Step:2 Lie down on the bench with your head towards the machine and grab the handle with your right hand.
3
Step:3 Extend your arm straight up above your chest, keeping a slight bend in your elbow.
4
Step:4 With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder.
5
Step:5 Pause for a moment, then reverse the motion and bring your arm back to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
