---
title: "Cable One Arm Chest Fly Bent"
locale: en
slug: cable-one-arm-chest-fly-bent
url: "https://hi.fitness/exercises/cable-one-arm-chest-fly-bent"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts"]
equipment: ["Cable"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/ee7c16d6-cable-one-arm-chest-fly-bent.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Cable One Arm Chest Fly Bent

## How to do it

1. Stand in the center of a cable fly machine with the pulleys set at mid-chest height, with feet just wider than shoulder-width and bend at the hips and knees and lean towards the floor. Place your left hand to your knee for support.
2. Hold the handle with your right hand, arm extended out to the side at shoulder height, palm facing forward. Bring the handle opposite your chest in a wide arc motion, keeping a slight bend in your elbows.
3. Slowly return the handles to the starting position, maintaining control and the bend in your elbow.
4. Repeat for the desired number of repetitions.

## Form tips

- Keep a slight bend in your elbows throughout the exercise to reduce strain on your joints.
- Start with a lighter weight to ensure proper form and gradually increase the resistance as you build strength.
- Focus on squeezing your chest muscles as you bring the handles together.

## Similar exercises

- [Band Chest Fly](https://hi.fitness/exercises/band-chest-fly) - Mid chest · Resistance band
- [Suspension Trainer with Grips Chest Fly](https://hi.fitness/exercises/suspension-trainer-with-grips-chest-fly) - Mid chest · Suspension trainer
- [Chest Fly High to Low Resistance Band](https://hi.fitness/exercises/chest-fly-high-to-low-resistance-band) - Mid chest · Resistance band
- [Chest Fly Low to High Resistance Band](https://hi.fitness/exercises/chest-fly-low-to-high-resistance-band) - Mid chest · Resistance band
- [Band High Fly](https://hi.fitness/exercises/band-high-fly) - Mid chest · Resistance band
- [Band Single Arm Pec Fly](https://hi.fitness/exercises/band-single-arm-pec-fly) - Mid chest · Resistance band
- [Bodyweight Svend Press](https://hi.fitness/exercises/bodyweight-svend-press) - Mid chest · Bodyweight
- [Bodyweight Standing Fly](https://hi.fitness/exercises/bodyweight-standing-fly) - Mid chest · Bodyweight