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Chest · Cable · Intermediate

How to do Cable Middle Fly

The cable middle fly is an isolation exercise targeting the pectoral muscles using a cable machine. It emphasizes chest development and also engages the deltoids and triceps as secondary muscles.

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

How to do Cable Middle Fly, step by step

  1. Attach cables to both sides of a cable machine at chest height.
  2. Stand in the center of the machine with one foot slightly in front of the other.
  3. Grasp the handles with an overhand grip and extend your arms out to the sides.
  4. Keep a slight bend in your elbows and maintain a slight forward lean.
  5. Engage your chest muscles and bring your arms forward in a sweeping motion.
  6. Pause for a moment at the center, then slowly return your arms back to the starting position.
  7. Repeat for the desired number of repetitions.

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

Muscles worked

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

Track Cable Middle Fly in SPLYT

Cable Middle 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 →