Cable Alternative Fly

Muscles worked

Setup

1. Place a flat bench centered between two low cable pulleys.
2. Lie flat on the bench and grasp the handles with a neutral grip (palms facing inward).
3. Position your arms out to the sides with a slight bend in the elbows, level with your chest.
4. Plant your feet firmly on the floor and retract your shoulder blades into the bench.

How to do it

1. Exhale as you bring one handle toward the midline of your chest in a wide, sweeping arc.
2. Squeeze your chest at the top of the movement, then inhale as you slowly lower the weight back to the start over 2-3 seconds.
3. Perform the same movement with the opposite arm while keeping the first arm stationary in the stretched position.
4. Continue alternating arms, ensuring the non-moving arm remains active and stable.

Form checklist

• Maintain a consistent, slight bend in the elbows to protect the joints.
• Keep your back flat against the bench; do not arch your spine to cheat the weight up.
• Ensure the movement occurs only at the shoulder joint, not the elbows.
• Stop the handles just before they touch to keep constant tension on the pecs.

Pro tips

• Imagine you are hugging a large barrel to maintain the perfect arc and maximize chest activation.
• Focus on driving your inner biceps toward your sternum to achieve a deeper peak contraction.
• Keep the stationary arm slightly below parallel to maintain a pre-stretch on the muscle.

Make it harder

• Incorporate a 3-second isometric hold at the top of each repetition.
• Slow the eccentric (lowering) phase to 4-5 seconds to increase metabolic stress.

Frequently asked

What muscles does the cable alternative fly work?

The cable alternative fly primarily targets the pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the cable alternative fly?

The cable alternative fly uses cable.

Is the cable alternative fly good for beginners?

The cable alternative fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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