How to Do Cable One Arm Chest Fly Bent

Cable One Arm Chest Fly Bent is a chest exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable One Arm Chest Fly Bent

  1. 01Set the cable pulley to chest height and stand sideways to the machine with a staggered stance.
  2. 02Grip the handle with the outside arm and lean forward slightly at the hips with a flat back.
  3. 03Bring the hand across the midline of the body while keeping a slight bend in the elbow.
  4. 04Contract the chest at the point of maximum adduction before allowing the cable to pull the arm back.
  5. 05Stop the eccentric phase when the hand is aligned with the shoulder to protect the joint capsule.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable One Arm Chest Fly Bent

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid touching the handles at the center to maintain constant tension on the pectoral fibers throughout the set.

Same coaching engine used inside the A90 app

05 / FAQ

Cable One Arm Chest Fly Bent questions

What muscles does Cable One Arm Chest Fly Bent work?

Cable One Arm Chest Fly Bent is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Cable One Arm Chest Fly Bent correctly?

Set the cable pulley to chest height and stand sideways to the machine with a staggered stance. Grip the handle with the outside arm and lean forward slightly at the hips with a flat back. Bring the hand across the midline of the body while keeping a slight bend in the elbow. Contract the chest at the point of maximum adduction before allowing the cable to pull the arm back. Stop the eccentric phase when the hand is aligned with the shoulder to protect the joint capsule.

What is the A90 coach tip for Cable One Arm Chest Fly Bent?

Avoid touching the handles at the center to maintain constant tension on the pectoral fibers throughout the set.

Is Cable One Arm Chest Fly Bent suitable for beginners?

Cable One Arm Chest Fly Bent is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable One Arm Chest Fly Bent?

Cable One Arm Chest Fly Bent uses cable.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cable one arm chest fly bent into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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