Cable Low Fly

Muscles worked

Setup

1. Set both cable pulleys to the lowest setting and attach D-handles.
2. Stand in the center of the machine and take a staggered stance with one foot forward for maximum stability.
3. Grasp the handles with an underhand grip (palms facing forward) and maintain a slight bend in the elbows.
4. Position your arms slightly behind your torso to feel a stretch in the chest, keeping your chest tall and core braced.

How to do it

1. Exhale as you bring the handles upward and inward toward the midline of your body in a wide sweeping arc.
2. Continue the movement until your hands meet in front of your face at approximately eye level.
3. Squeeze your upper chest muscles hard at the peak of the movement for one second.
4. Inhale as you slowly lower the weights back to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Maintain a consistent slight bend in the elbows throughout the entire set.
• Keep your shoulders pinned back and down; do not let them hunch forward at the top.
• Avoid using momentum or swinging your torso to lift the weight.
• Ensure your wrists remain neutral and do not curl toward your forearms.

Pro tips

• Focus on driving your biceps toward your chin rather than just moving your hands to maximize upper chest recruitment.
• Rotate your pinky fingers slightly toward each other at the top of the rep to intensify the peak contraction.

Make it harder

• Add a 2-second isometric hold at the top of every repetition to increase time under tension.
• Perform '1.5 reps' by lifting to the top, lowering halfway, returning to the top, and then lowering all the way down.

Frequently asked

What muscles does the cable low fly work?

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

What equipment do you need for the cable low fly?

The cable low fly uses cable.

Is the cable low fly good for beginners?

The cable low 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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