What muscles does the Single-Arm Cable Fly work?

Mainly the chest. It also works the abs, front delts and triceps.

What equipment do you need for the Single-Arm Cable Fly?

It uses a cable machine. Without it, the Front Raise And Pullover and the Incline Dumbbell Flyes With A Twist train the same muscles the same way.

GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Cable High-to-Low Fly.

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One-arm standing cable fly that adducts a single working arm while the trunk resists being pulled around.

Set one pulley to roughly shoulder height and select a light load.
Take the handle in the hand furthest from the stack and step out until the cable is taut.
Move into a staggered stance with the outside foot forward and brace your abdominals.
Keep a soft bend in the working elbow and sweep the hand across your body to the midline.
Hold the contraction briefly without letting your torso rotate toward the pulley.
Let the arm travel back out under control until the chest lengthens, then repeat and switch sides.

Letting the torso rotate toward the stack turns the exercise into a twist and takes tension off the chest.
Straightening and bending the elbow makes it a one-arm press, moving the work to the triceps.
Standing square with a narrow stance leaves no base, so the load pulls the hips out of position.
Overloading the working side forces the shoulder to finish the rep and shortens the adduction range.

What muscles does the Single-Arm Cable Fly work?: Mainly the chest. It also works the abs, front delts and triceps.
What equipment do you need for the Single-Arm Cable Fly?: It uses a cable machine. Without it, the Front Raise And Pullover and the Incline Dumbbell Flyes With A Twist train the same muscles the same way.
Is the Single-Arm Cable Fly good for beginners?: GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Cable High-to-Low Fly.