Incline Stability Ball Single Arm Cable Fly
In SetGrip: Cable Fly (Incline, Stability Ball, Single Arm)
Stacking three modifiers, an incline set on a stability ball, one working arm, and a cable's sideways pull, makes this fly mostly a trunk-control drill that happens to load the chest. The single cable drags you toward the machine for the entire set; use a light stack and save it for days when balance work matters more than chest volume.
How to do the Incline Stability Ball Single Arm Cable Fly
- Sit on an exercise ball with your feet flat on the ground and your back against an incline bench.
- Hold a cable handle in one hand with your arm extended and palm facing inward.
- Keeping a slight bend in your elbow, slowly lower your arm out to the side until your hand is in line with your shoulder.
- Pause for a moment, then squeeze your chest muscles to bring your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
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
Similar exercises
Frequently asked questions
What muscles does the Incline Stability Ball Single Arm Cable Fly work?
The Incline Stability Ball Single Arm Cable Fly primarily works the pectorals. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Incline Stability Ball Single Arm Cable Fly good for beginners?
Not as a starting point. The Incline Stability Ball Single Arm Cable Fly is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Incline Stability Ball Single Arm Cable Fly?
If you cannot do the Incline Stability Ball Single Arm Cable Fly, try the Stability Ball Single Arm Cable Fly, the Incline Stability Ball Cable Fly or the Incline Cable Fly. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Stability Ball Single Arm 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.
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