Chest Exercise · Cable

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Cable Low Fly

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.

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Category

Chest

Equipment

Cable

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

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. Grip the handles overhand and extend your arms out to the sides, keeping a slight bend in your elbows.
4. Under control, sweep your arms forward, crossing them in front of your body.
5. Pause briefly at the peak of the movement, feeling the stretch through your chest muscles.
6. Reverse the motion, slowly returning your arms to the starting position while keeping tension on your chest muscles throughout.
7. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Move your arms in a controlled arc toward the front of your body, focusing on horizontal adduction. Follow the demonstrated elbow angle and body support, ensuring your range of motion remains within your personal comfortable limits.

Common Mistakes to Avoid

• Turning fly into a press: Keep the demonstrated elbow bend instead of repeatedly bending and straightening the elbows to press the load.
• Overstretching: Limit the backward movement of your arms to a range that feels stable and comfortable.
• Rushing the contraction: Use a controlled tempo through the entire range, especially as your hands move toward the center.

How to Breathe During This Exercise

Coordinate your breath with the opening and closing phases of the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable Low Fly mainly targets your Pectorals, with your Deltoids helping support the movement, along with your Triceps.

More Chest Exercises

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

More Pectorals Exercises

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

Equipment Alternatives

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

Dumbbell Decline Fly Dumbbell · Pectorals Floor Fly (with Barbell) Barbell · Pectorals Lever Seated Fly Leverage Machine · Pectorals

FAQ

What muscles does the Cable Low Fly work?

The Cable Low Fly mainly works your pectorals. It also helps strengthen your deltoids and triceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable Low Fly?

You do the Cable Low Fly with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable Low Fly?

One mistake to watch for is turning fly into a press: Keep the demonstrated elbow bend instead of repeatedly bending and straightening the elbows to press the load.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable Low Fly?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Cable Low Fly?

The Dumbbell Decline Fly trains your pectorals with dumbbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.