Cable Low Fly
Use unbroken cable tension to build a chest that grows from tension: Cable Low Fly slots into any chest session.
How to do Cable Low Fly
- Attach the handles to the low pulleys of a cable machine and select an appropriate weight.
- Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows.
- Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body.
- Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles.
- Reverse the motion and slowly return your arms to the starting position, keeping tension on your chest muscles throughout.
- Repeat for the desired number of repetitions.
Cable Low Fly Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Low Fly Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Cutting the range short so the chest never lengthens
Lower under control to a real stretch before pressing back.
Easier and Harder Than Cable Low Fly
Swap Cable Low Fly For
Cable Low Fly — Frequently Asked Questions
How do you do the Cable Low Fly?
Attach the handles to the low pulleys of a cable machine and select an appropriate weight. Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees. Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Low Fly work?
The Cable Low Fly primarily targets the pectorals. It is classified as a chest exercise and is performed with a cable machine.
How many sets and reps of the Cable Low Fly should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Low Fly good for beginners?
Not usually. The Cable Low Fly is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Low Fly?
Try the Dumbbell One Arm Pullover On Exercise Ball, Incline Push Up Depth Jump or the Assisted Chest Dip (kneeling). Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
