How to do the Cable Low Fly
Cable Low Fly is an intermediate single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Deltoids and Triceps.
Cable Low Fly demonstration · © GymiaFit
Cable Low Fly at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Deltoids, Triceps
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Cable Low Fly step by step
- 1Attach the handles to the low pulleys of a cable machine and select an appropriate weight.
- 2Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees.
- 3Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows.
- 4Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body.
- 5Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles.
- 6Reverse the motion and slowly return your arms to the starting position, keeping tension on your chest muscles throughout.
- 7Repeat for the desired number of repetitions.
Cable Low Fly — questions
What muscles does the Cable Low Fly work?
The Cable Low Fly primarily targets the Pectorals. It also recruits the Deltoids, Triceps as secondary movers.
What equipment do I need for the Cable Low Fly?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Low Fly suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Low Fly?
Cable Decline Fly, Cable Incline Fly, Cable Incline Fly (on Stability Ball) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Low Fly demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.