Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Cable middle fly

Intermediate

Cable middle 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 cables to both sides of a cable machine at chest height.
  2. 2Stand in the center of the machine with one foot slightly in front of the other.
  3. 3Grasp the handles with an overhand grip and extend your arms out to the sides.
  4. 4Keep a slight bend in your elbows and maintain a slight forward lean.
  5. 5Engage your chest muscles and bring your arms forward in a sweeping motion.
  6. 6Pause for a moment at the center, then slowly return your arms back to the starting position.
  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 low flyCable
  • Cable lying 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 middle fly

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

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