Single Arm Bent Over Cable Flye

Intermediate Isolation

Cable machine
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A one-arm cable flye done in a half squat with the free hand on the knee, sweeping the handle from shoulder height across and down toward the opposite knee. Targets the lower and middle chest one side at a time.

Also known as: Cable One Arm Chest Fly Bent, Single Arm Bent Over Cable Fly, One Arm Bent Over Cable Fly, Bent Over Single Arm Cable Crossover

How to do the Single Arm Bent Over Cable Flye

  1. Half squat beside the cable, free hand resting on your knee.
  2. Start with your arm out at shoulder height, elbow slightly bent.
  3. Sweep the handle across and down to your opposite knee.
  4. Slowly return to the starting position, feeling a stretch in your chest.
Full technique — 8 steps
  1. Set one pulley at about chest height and attach a single handle.
  2. Hold the handle in the hand closest to the pulley and step away until the cable is taut.
  3. Stand with feet wider than your hips, push your hips back, and bend your knees into a half squat.
  4. Rest your free hand on your knee and start with the working arm out at shoulder height, elbow slightly bent.
  5. Sweep the handle across and down until your hand reaches in front of your opposite knee.
  6. Squeeze your chest at the end range without turning the movement into a press.
  7. Return along the same arc until you feel a full chest stretch without losing torso position.
  8. Complete all reps on one side, then switch arms.

Common mistakes

  • Bending and straightening the elbows
  • Turning the flye into a press
  • Using torso swing for momentum
  • Standing up during each rep
  • Stopping short of chest stretch

Form cues

  • Slight elbow bend, fixed angle
  • Sweep down and in
  • Hug, don't press
  • Keep free hand on knee
  • Stay low in the squat

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Dumbbells

Resistance bands

Machine

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

  1. Easier Decline Svend Press Beginner
  2. Easier Standing Low Cable Crossover Beginner
  3. This exercise Single Arm Bent Over Cable Flye Intermediate

Too hard for now? Start with the Standing Low Cable Crossover.

Quick answers

What muscles does the Single Arm Bent Over Cable Flye work?

Primary: Lower chest 9/10, Mid chest 8/10. Also works: Front delts 5/10, Serratus anterior 4/10, Biceps 3/10.

When should I do the Single Arm Bent Over Cable Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

How many sets and reps of the Single Arm Bent Over Cable Flye?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Single Arm Bent Over Cable Flye?

Dumbbells: Dumbbell Decline Flye. Resistance bands: Resistance Band High-to-Low Flye. Machine: Ski Erg Chest Flye.

What is an easier version of the Single Arm Bent Over Cable Flye?

Standing Low Cable Crossover (Beginner), Decline Svend Press (Beginner).

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