Cable Low Fly

Cable Low Fly

The Cable Low Fly is an effective exercise that targets and strengthens the muscles of your chest and shoulders. This exercise primarily focuses on the lower portion of your chest, helping you build a well-defined and sculpted upper body. By incorporating the use of a cable machine, it provides constant tension throughout the movement for maximum muscle activation. The Cable Low Fly is a fantastic exercise for individuals of all fitness levels. It allows you to isolate and engage your chest muscles while minimizing the involvement of other muscle groups. This targeted approach helps improve muscular imbalances and enhances overall upper body strength. When performed correctly, the Cable Low Fly can also help improve your range of motion and stability in the shoulders. This exercise assists in developing the muscles responsible for horizontal adduction, which is an essential movement pattern in numerous daily activities and sports. To get the most out of your Cable Low Fly, remember to maintain proper form throughout the exercise. It is crucial to start with an appropriate weight setting on the cable machine, ensuring that it challenges your muscles without compromising your technique. Performing the exercise in a slow and controlled manner will further optimize muscle engagement and prevent any potential injuries. Incorporate the Cable Low Fly into your regular workout routine to enhance your upper body strength, define your chest muscles, and improve shoulder stability. Remember to always consult with a fitness professional to ensure you are performing exercises correctly and meeting your specific fitness goals. Challenge yourself, stay motivated, and enjoy the benefits of this excellent exercise!


  • Stand in the middle of a cable machine with a D-handle attachment at the lowest setting.
  • Hold one handle in each hand, with your arms extended out to your sides and palms facing up.
  • Take a step forward with one leg, maintaining a slight bend in your knees and keeping your back straight.
  • Maintaining the slight bend in your elbows, exhale as you bring your hands together in front of your chest.
  • Keep your arms slightly bent throughout the movement to target your chest muscles.
  • Pause for a brief moment at the peak of the contraction.
  • Inhale as you slowly return your hands back to the starting position, resisting the weight of the cables.
  • Repeat for the desired number of repetitions.
  • Ensure that you maintain control throughout the exercise and avoid using momentum.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your chest muscles by squeezing them at the peak of the movement.
  • Adjust the cable height to target different areas of your chest.
  • Increase the weight gradually to challenge your muscles and promote growth.
  • Control the movement during both the eccentric and concentric phases for maximum benefit.
  • Incorporate a variety of chest exercises into your routine to ensure overall muscle development.
  • Incorporate stretching and mobility exercises to maintain flexibility and reduce the risk of injury.
  • Include adequate rest and recovery days in your training schedule to allow your muscles to repair and grow.
  • Ensure your nutrition supports your fitness goals by consuming a balanced diet with sufficient protein and nutrients.
  • Stay hydrated during your workouts to optimize performance and aid in muscle recovery.


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