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All exercises

Cable decline fly

Intermediate

Cable decline fly is a isolation cable exercise for the chest, also working the front delts and triceps.

What it works

Primary muscle

Chest

Also works

Front deltsTriceps

Equipment
Cable
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Adjust the cable machine to a decline position.
  2. 2Stand facing away from the machine with your feet shoulder-width apart.
  3. 3Hold the handles with your palms facing forward and your arms extended straight out in front of you.
  4. 4Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion.
  5. 5Pause for a moment at the fully extended position, then slowly return to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Isometric chest squeezeBodyweight
  • Dumbbell decline twist flyDumbbell
  • Dumbbell fly on exercise ballDumbbell
  • Dumbbell one arm fly on exercise ballDumbbell
  • Cable one arm decline chest flyCable
  • Cable incline flyCable

Easier variations

  • Isometric chest squeezeBodyweight
  • Lever seated flyMachine

Harder variations

  • Cable one arm incline fly on exercise ballCable
  • Cable incline fly (on stability ball)Cable
  • Dumbbell decline one arm flyDumbbell
  • Dumbbell one leg fly on exercise ballDumbbell
Logged today · 90 seconds restCable decline fly

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More Chest exercises

  • Archer push upBodyweight
  • Assisted chest dip (kneeling)Machine
  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Band bench pressResistance band
  • Band chest flyResistance band