https://www.exercise.com/exercises/single-arm-machine-fly

Single-Arm Machine Fly

Exercise Machine / Intermediate

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Equipment Needed

  • Cable Machine

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Average Sitewide Single-Arm Machine Fly Weight

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Average Male Single-Arm Machine Fly Weight

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Average Female Single-Arm Machine Fly Weight

How to do Single-Arm Machine Fly:

Muscles Worked

Details

single-arm machine fly is a exercise machine exercise that primarily targets the chest and to a lesser degree also targets the biceps, shoulders and triceps ...more

single-arm machine fly is a exercise machine exercise that primarily targets the chest and to a lesser degree also targets the biceps, shoulders and triceps.

The only single-arm machine fly equipment that you really need is the following: cable machine. There are however many different single-arm machine fly variations that you can try out that may require different types of single-arm machine fly equipment or may even require no equipment at all.

Learning proper single-arm machine fly form is easy with the step by step single-arm machine fly instructions, single-arm machine fly tips, and the instructional single-arm machine fly technique video on this page. single-arm machine fly is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the single-arm machine fly video, learn how to do the single-arm machine fly, and then be sure and browse through the single-arm machine fly workouts on our workout plans page!

Tips

  1. Don't jerk the handle with your body weight. Try to keep your body as still as possible and really focus on working the pectoral muscle.
  2. Breathe out as you pull the handle in.
  3. To help brace yourself grab the seat you are sitting on with your opposite hand.

Variations

  1. Pec Deck
  2. Machine Fly
  3. Dumbbell Fly

Types

  • Force Type: Pull
  • Mechanics Type: Isolation

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Equipment Needed

  • Cable Machine

Tips

  1. Don't jerk the handle with your body weight. Try to keep your body as still as possible and really focus on working the pectoral muscle.
  2. Breathe out as you pull the handle in.
  3. To help brace yourself grab the seat you are sitting on with your opposite hand.

Variations

  1. Pec Deck
  2. Machine Fly
  3. Dumbbell Fly

Types

  • Force Type: Pull
  • Mechanics Type: Isolation