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All exercises

Cable kneeling fly

Intermediate

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

What it works

Primary muscle

Chest

Also works

Front delts

Equipment
Cable
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
1 min

How to do it

  1. 1Set both pulleys high with a handle on each, then kneel on both knees in the middle of the cable station holding a handle in each hand.
  2. 2Start with your arms open wide and slightly above shoulder height, elbows softly bent and torso upright.
  3. 3Pull the handles down and in along a wide arc until your hands meet in front of your lower chest.
  4. 4Keep your hips under your shoulders and your ribs down so the lower body cannot help.
  5. 5Let your arms rise back out slowly under control until you feel a stretch across your chest.

What to do instead

  • Cable standing flyCable
  • Dumbbell decline flyDumbbell
  • Lever seated flyMachine
  • Band chest flyResistance band
Logged today · 1 min restCable kneeling fly

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