Standing Single Arm Fly with Pulley
Isolates chest with unilateral focus and constant tension
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 4 sets × 12-15 each side |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Stand sideways to pulley
- Step 2: Grab handle with far arm
- Step 3: Bring arm across body in fly motion
- Step 4: Squeeze chest at end range
- Step 5: Switch sides
Equipment
- Pulley machine optional
Coaching tips
Benefits
Isolates chest with unilateral focus and constant tension
Common mistakes
Using momentum or twisting torso
Make it harder
Increase weight or add rotation
Make it easier
Lighter cable or two-arm version
Breathing
Exhale when bringing arm across
Build a workout with this exercise
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.