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All exercises

Cable low fly

Intermediate

Cable low 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. 1Attach the handles to the low pulleys of a cable machine and select an appropriate weight.
  2. 2Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees.
  3. 3Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows.
  4. 4Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body.
  5. 5Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles.
  6. 6Reverse the motion and slowly return your arms to the starting position, keeping tension on your chest muscles throughout.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Floor fly (with barbell)Barbell
  • Dumbbell incline one arm flyDumbbell
  • Cable incline flyCable
  • Cable lying flyCable
  • Cable middle flyCable
  • Isometric chest squeezeBodyweight

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 one leg fly on exercise ballDumbbell
  • Dumbbell one arm chest fly on exercise ballDumbbell
Logged today · 90 seconds restCable low fly

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  • Assisted seated pectoralis major stretch with stability ballMachine
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  • Band bench pressResistance band
  • Band chest flyResistance band