cable middle fly
cable middle fly is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Attach cables to both sides of a cable machine at chest height.
Step 2
Stand in the center of the machine with one foot slightly in front of the other.
Step 3
Grasp the handles with an overhand grip and extend your arms out to the sides.
Step 4
Keep a slight bend in your elbows and maintain a slight forward lean.
Step 5
Engage your chest muscles and bring your arms forward in a sweeping motion.
Step 6
Pause for a moment at the center, then slowly return your arms back to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength—quick templates or custom. Download Delibra to get started.