Single Arm Bent Over Cable Fly
Also known as: bent over cable fly, one arm bent over cable fly, bent over cable pec fly, Bent over Single Arm Cable Fly
In SetGrip: Cable Fly (Bent over, Single Arm)
Hinging forward and pulling one handle across your body turns the usual standing cable fly into a stricter chest movement: the bent-over stance takes momentum out of the rep, and the free hand braced on your thigh keeps the torso from rotating. Work light, one arm at a time, chasing a full squeeze across the chest rather than load.
How to do the Single Arm Bent Over Cable Fly
- Stand with your feet shoulder-width apart, facing a cable machine.
- Grasp the handle with one hand and step back to create tension on the cable.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arm out to the side, parallel to the ground, with a slight bend in your elbow.
- Slowly bring your arm back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Imagine hugging a barrel rather than pushing a weight.
Muscles worked
Primary
Pectorals · Chest
On chest flies and cable crossovers the pecs pull the arms together in an arc and should feel a deep stretch at the bottom and a hard squeeze at the top.
Common mistakes
- Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
- Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
- Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
- Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.
Variations and alternatives
Frequently asked questions
What muscles does the Single Arm Bent Over Cable Fly work?
The Single Arm Bent Over Cable Fly primarily works the pectorals. It also involves the delts and traps, which assist the movement and stabilise the joints.
Is the Single Arm Bent Over Cable Fly good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Bent Over Cable Fly with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Bent Over Cable Fly, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
Track the Single Arm Bent Over Cable Fly in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.