How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the single arm cable fly in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Single Arm Cable Fly: how to do it and muscles worked

The single arm cable fly mainly works your chest. You need a cable machine.

Muscles worked

Main

Chest

How to do the single arm cable fly

1
Set one pulley to chest height and stand side-on to the stack, holding the handle with your far hand. Stagger your feet and brace your core so you do not twist.
2
Sweep your arm across the front of your body in an arc, elbow softly bent, until your hand reaches the centre line. Squeeze, then return until you feel a stretch.
3
Take about three seconds to return while inhaling and exhale as you squeeze across. Finish all reps on one arm, then switch sides.

Form tip: Keep your hips and shoulders square; if your torso rotates to help, reduce the weight.

Common questions

Which muscles does the single arm cable fly work?: The single arm cable fly mainly works your chest.
What equipment do I need for the single arm cable fly?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the single arm cable fly in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.