10 Best Cable One-arm Decline Chest Fly Alternatives for Lower Pec

The 10 Best Cable One Arm Decline Chest Fly Alternatives

10 substitutes, ranked by how closely each one matches the Cable One Arm Decline Chest Fly on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Play demonstration

   1. Cable Lying Fly

   91% match

   Pectorals · Intermediate · Isolation

   Pick this when you want an easier version that still works the pectorals.

   • Cable

   How to perform it

   1. Attach the handles to the cables and lie flat on a bench with your feet flat on the ground.
   2. Hold the handles with your palms facing each other and your arms extended straight above your chest.
   3. Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
   4. Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Cable One Arm Decline Chest Fly
   • Primary muscle: pectorals, the same as the Cable One Arm Decline Chest Fly
   • Equipment: a cable, the same as the Cable One Arm Decline Chest Fly
   • Body position: lying on your back, the same as the Cable One Arm Decline Chest Fly
2. 

   2. Single-arm Cable Crossover

   91% match

   Pectorals · Intermediate · Isolation

   The same equipment, done standing instead.

   • Cable

   How to perform it

   1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
   2. Step forward in front of both pulleys with your arms extended in front of you, bringing your hands together. Your head and chest should be up as you lean forward, while your feet should be staggered. This will be your starting position.
   3. Keeping your left arm in place, allow your right arm to extend out to the side, maintaining a slight bend at the elbow. The right arm should be perpendicular to the body at approximately shoulder level.
   4. Return your arm back to the starting position by pulling your hand back to the midline of the body.
   5. Hold for a second at the starting position and repeat the movement on the opposite side. Continue alternating back and forth for the prescribed number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: chest fly, the same as the Cable One Arm Decline Chest Fly
   • Primary muscle: pectorals, the same as the Cable One Arm Decline Chest Fly
   • Equipment: a cable, the same as the Cable One Arm Decline Chest Fly
   • Body position: standing, not lying on your back

3. 3. Cable One Arm Lateral Bent-over

   90% match

   Pectorals · Intermediate · Isolation

4. 

   4. Flat Bench Cable Flyes

   88% match

   Pectorals · Intermediate · Isolation

   The same equipment, taken with a wide grip.

   • Cable

   How to perform it

   1. Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
   2. Lay flat on the bench and keep your feet on the ground.
   3. Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
   4. Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position.
   5. Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top. Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest.
   6. Slowly come back to the starting position.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Cable One Arm Decline Chest Fly
   • Primary muscle: pectorals, the same as the Cable One Arm Decline Chest Fly
   • Equipment: a cable, the same as the Cable One Arm Decline Chest Fly
   • Body position: lying on your back, the same as the Cable One Arm Decline Chest Fly

5. 5. Cable Incline Fly

   87% match

   Pectorals · Intermediate · Isolation

6. Play demonstration

   6. Cable One Arm Fly On Exercise Ball

   86% match

   Pectorals · Intermediate · Isolation

   A good swap when you have a stability ball to work with, and it still works the pectorals.

   • Stability-ball

   How to perform it

   1. Sit on an exercise ball with your feet flat on the ground and your back straight.
   2. Hold a cable handle in one hand and extend your arm out to the side, parallel to the ground.
   3. Keep your elbow slightly bent and your palm facing forward.
   4. Slowly bring your arm across your body, squeezing your chest muscles.
   5. Pause for a moment at the end of the movement, then slowly return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: chest fly, the same as the Cable One Arm Decline Chest Fly
   • Primary muscle: pectorals, the same as the Cable One Arm Decline Chest Fly
   • Equipment: bodyweight only, not a cable
   • Body position: lying on your back, the same as the Cable One Arm Decline Chest Fly
   • Balance: harder to stay steady on than the Cable One Arm Decline Chest Fly

7. 7. Cable One Arm Incline Fly On Exercise Ball

   86% match

   Pectorals · Intermediate · Isolation

8. Progression

   8. Cable Incline Fly (On Stability Ball)

   86% match

   Pectorals · Intermediate · Isolation

9. 9. Cable Cross-over Variation

   84% match

   Pectorals · Intermediate · Isolation

10. 10. Cable Crossover

    84% match

    Pectorals · Intermediate · Isolation