Cable One Arm Fly On Exercise Ball 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable One Arm Fly on Exercise Ball is an effective isolation exercise primarily targeting the chest, with secondary activation of the shoulders. Performed using a cable machine, this exercise involves sitting on an exercise ball with a straight back and planted feet. You extend one arm fully and pull the cable handle across your body in a controlled manner, engaging the chest muscles. The motion emphasizes the chest by pulling the arm across until it reaches the hip, maximizing muscle contraction before returning to the starting position. This exercise improves both strength and stability, thanks to the use of the exercise ball, which requires core engagement throughout.
How to Perform
Begin by sitting on an exercise ball, ensuring your back is upright and your feet are flat on the floor for stability. Reach for the cable handle with one hand.
With your arm fully extended in front of you, gradually pull the cable down and across your body, keeping a slight bend in your elbow throughout the movement.
Continue the motion until your hand reaches a position roughly aligned with your hip. Pause briefly to intensify the contraction in your chest muscles.
Slowly reverse the movement, extending your arm back to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions, then switch to the opposite arm to complete the set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Correct Positioning: Grip the cable handle with one hand and extend your arm out to the side, keeping it parallel to the ground. Make sure your elbow is slightly bent to prevent any strain.
Controlled Movement: Slowly draw the cable handle across your body towards the opposite side, keeping your arm at shoulder height. The motion should originate from your shoulder and chest, rather than your arm, to properly target the muscles.
Avoid Rushing: A common mistake is to perform the exercise too quickly or with abrupt motions. Focus on moving in a deliberate, controlled way to ensure that both the muscle contraction and release are fully engaged throughout the movement.
Choose the Right Weight: Using too much weight can compromise your form and increase the risk of injury. Start with a lighter load to focus on maintaining correct technique and gradually increase as your strength improves.
How Not to Perform
Avoid Overextending the Arm: Do not extend your arm too far beyond the point where you can maintain control. Overextension can strain the shoulder joint and decrease the focus on the chest muscles. Keep the movement within a controlled range of motion.
Don’t Use Jerky Movements: Avoid performing the exercise with sudden or jerky motions. This can lead to muscle strain and reduce the effectiveness of the exercise. Instead, move slowly and with control, focusing on the chest contraction during the pull.
Do Not Lock Your Elbow: Never completely lock your elbow during the movement. This puts unnecessary pressure on the joint and can lead to injury. Always keep a slight bend in the elbow to maintain a smooth, controlled motion.
Avoid Using Excessive Weight: Using too much weight can compromise your form, making it harder to focus on the target muscle. Start with a manageable weight that allows you to perform the exercise with proper technique and control, then gradually increase as needed.
Don’t Shift Your Body for Momentum: Avoid using your body or torso to help pull the cable across your body. The movement should come strictly from the chest and shoulders, not from swinging your body to gain momentum. Keep your core engaged to help stabilize your body on the ball.
Don’t Rush the Movement: Avoid rushing through the repetitions. Performing the exercise too quickly can lead to poor muscle engagement and increase the risk of injury. Focus on the slow, controlled contraction and relaxation of the target muscles.
Don’t Neglect Your Core Stability: Avoid letting your core disengage. The exercise ball requires core stability for balance, and neglecting this can lead to poor posture, instability, and potential injury. Keep your core tight and engaged throughout the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
