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Chest · Cable · Intermediate

How to do Cable Low Fly

The cable low fly is an isolation exercise targeting the pectoral muscles using a cable machine. It involves bringing the arms together in front of the body from a low starting position, emphasizing the lower and inner chest.

Cable Low Fly demonstration
Primary muscle
Chest
Also works
Deltoids and Triceps
Equipment
Cable
Level
Intermediate
Category
Chest

How to do Cable Low Fly, step by step

  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.

Station taken, or training at home? Alternatives to Cable Low Fly →

Muscles worked

Cable Low Fly works your chest as the main mover, with help from your deltoids and triceps.

Track Cable Low Fly in SPLYT

Cable Low Fly is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More chest exercises

All 164 chest exercises →

More with a cable

Every cable exercise → · The full exercise library →