Stability Ball Single Arm Cable Fly
In SetGrip: Cable Fly (Stability Ball, Single Arm)
Seated upright on a ball with one cable sweeping across your body, this fly loads the chest while the pulley's sideways drag tries to twist you off your base. It sits closer to a trunk-and-shoulder control drill than a mass builder, so keep the stack modest and stay tall through every rep.
How to do the Stability Ball Single Arm Cable Fly
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a cable handle in one hand and extend your arm out to the side, parallel to the ground.
- Keep your elbow slightly bent and your palm facing forward.
- Slowly bring your arm across your body, squeezing your chest muscles.
- Pause for a moment at the end of the movement, then slowly return to the starting position.
- 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
Similar exercises
Without cable
Frequently asked questions
What muscles does the Stability Ball Single Arm Cable Fly work?
The 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 Stability Ball Single Arm Cable Fly good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Stability Ball Single Arm 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.
What can I do instead of the Stability Ball Single Arm Cable Fly?
If you cannot do the Stability Ball Single Arm Cable Fly, try the Incline Single Arm Dumbbell Fly, the Barbell Rollout Fly or the Incline Stability Ball Single Arm 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 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.
Track the Stability Ball Single Arm 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.