Flyes one-armed on Cable Pulley

This exercise specifically isolates the chest muscle and improves the definition of your chest muscles.

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Preparation

Hang the cable pulley in the middle position. Fold the handle strap twice and thread it through the loop of the cable pulley.

Starting Position

Stand with your feet hip-width apart and keep your upper body upright and stable. Stand sideways to the device and grab the loop in a way that the chest muscle is already slightly under tension.

Execution

Bring your arm in front of your chest in a controlled manner. Make sure not to fully extend your arm.

Muscles Used

Chest

What makes this exercise particularly effective?

During one-arm flys on the cable pulley, it is an isolating movement that specifically targets the pectoralis major during both its stretching and contracting phases. The cable pulley system ensures even tension throughout the entire range of motion.

As only one arm is working, your torso must constantly stabilize to prevent unwanted rotation. This increases control and ensures that even small stabilizers are engaged.

One-arm flys allow you to identify imbalances between the left and right sides and to compensate for them specifically.

What effect does the exercise achieve?

Targeted chest muscles: The focus is on the pectoralis major, especially on the area that is often less stressed during pressing exercises (depending on the angle).
Better shoulder stability: The controlled movement and the absence of using both arms simultaneously increase the stability of the shoulder joint.
Core activity & balance: The core must stabilize to prevent lateral tilting or twisting, which engages the core muscles.
Deeper stretch & muscle contraction: During flys, the chest muscles are first brought into an elongated position and then contracted — this alternation promotes muscle growth and flexibility.
Symmetry & conscious execution: The one-arm version forces you to perform each repetition consciously and cleanly; performance gaps are detected more quickly and can be corrected specifically.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Even though the exercise "One-arm cable flys" is not part of the classic Big 5, it can be a meaningful addition.

It particularly supports bench pressing, as a stronger, more symmetrical chest plays an important role in pushing performance.
Furthermore, it helps to avoid training plateaus, especially when the chest stops growing with standard presses or is less stimulated during the final phase of the movement.