Cable One Arm Fly on Exercise Ball

Setup

1. 01Place an exercise ball beside a low pulley with a single-grip handle attached.
2. 02Sit on the ball, walk the feet out, and rest the head and upper back on the ball in a flat bridge with hips up.
3. 03Hold the handle in the hand nearer the pulley; rest the free hand on the hip or extend it for balance.
4. 04Start with the working arm extended over the chest, elbow softly bent.

Execution

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

Checkpoints

• -Hips stay level; the cable side does not sag or twist.
• -The ball stays still under the shoulders through the set.
• -Elbow angle stays constant through the arc.
• -The bridge holds from the first rep to the last.

Common mistakes

• -Letting the hips drop or rotate toward the stack.
• -Using a load the bridge position cannot stabilize.
• -Pressing the handle instead of sweeping it.
• -Placing the feet too close together to keep the ball steady.