Cable Middle Fly

Chest · Cable · Beginner

How to do it

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.

Muscles worked

Primary: Pectorals
Secondary: Deltoids, Triceps

Related exercises

Barbell Bench Press

Dumbbell Bench Press

Dumbbell Incline Bench Press

Chest Dip

Alternating Arm-Raise Push-Up

Barbell Decline Bench Press