Exercise guide · Intermediate · Compound

Cable One Arm Decline Chest Fly: How to Do It & Muscles Worked

The cable one arm decline chest fly is an isolation exercise targeting the pectoral muscles using a cable machine and a decline bench. It emphasizes unilateral strength and control, helping to improve muscle symmetry and chest development.

Primary muscles
Chest
Secondary muscles
Shoulders , Triceps
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable one arm decline chest fly
Front view: muscles worked by the cable one arm decline chest fly. Primary: chest. Secondary: shoulders and triceps.
Back view: muscles worked by the cable one arm decline chest fly. Primary: chest. Secondary: shoulders and triceps.
Primary Secondary

How to do the cable one arm decline chest fly

  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.

Sets, reps and programming

Suggested sets, reps and rest for the cable one arm decline chest fly by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable One Arm Decline Chest Fly alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.