PlanWorkouts

Exercise 0179 · REF FVmZVhk

Cable Low Fly exercise animation

Cable Low Fly

Category
Chest
Equipment
Cable
Target
Pectorals

A low cable angle on this fly drives the resistance upward and across the body, biasing the lower and inner chest fibers differently than a flat bench press does. It's a shaping exercise more than a mass builder, usually added once basic pressing strength is already established. Keeping a slight, fixed bend in the elbows throughout is what keeps this a chest fly instead of turning it into a press.

How to Do the Cable Low Fly

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

Muscles Worked

The Cable Low Fly primarily targets the Pectorals, with Deltoids as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have cable? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Cable Low Fly work?
The Cable Low Fly primarily targets the pectorals, with the deltoids and triceps assisting.
What equipment do I need for the Cable Low Fly?
The Cable Low Fly is done with a cable.
What's a good alternative to the Cable Low Fly?
If you don't have access to a cable, the Archer Push Up targets the same pectorals using body weight instead.