Cable One Arm Decline Chest Fly

Setup

1. 01Set a decline bench at roughly 15 to 30 degrees beside a low pulley with a single-grip handle.
2. 02Hook the feet under the leg pads and lie back holding the handle in the near-side hand.
3. 03Hold the bench or rest the free hand on the hip for stability.
4. 04Start with the working arm extended over the lower chest, elbow softly bent.

Execution

1. 01Open the working arm out in a wide arc until a stretch is felt across that pec.
2. 02Keep the elbow bend fixed and the torso square on the bench.
3. 03Sweep the handle back up and across to the midline over the lower chest.
4. 04Squeeze the working pec for a beat before the next rep.

Checkpoints

• -Hips and shoulders stay square against the one-sided pull.
• -Elbow angle stays constant through the arc.
• -The hand finishes at or slightly past the midline each rep.
• -The eccentric is controlled, not yanked open by the stack.

Common mistakes

• -Rotating the torso toward the cable at the stretch.
• -Bending the elbow and pressing instead of sweeping.
• -Going so deep the shoulder rolls forward off the bench.
• -Loading heavier than one arm can control smoothly.