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Cable Low Fly

Cable Low Fly

The Cable Low Fly is a highly effective exercise that targets your chest muscles, specifically the pectoralis major. This exercise involves using a cable machine equipped with adjustable handles to provide constant tension throughout the movement. By mimicking the motion of a bird's wings opening and closing, the Cable Low Fly helps to sculpt and strengthen your chest muscles, giving you a defined and toned upper body. This exercise not only works your chest but also engages the muscles in your shoulders and triceps. By utilizing a cable machine, you have the advantage of constant resistance, which helps to maximize muscle activation and stimulate growth. Additionally, using cables instead of dumbbells or barbells allows for a wider range of motion, targeting the outer portion of your chest and enhancing overall muscle balance. To perform the Cable Low Fly, you will need to adjust the cable handles to a low position. Stand facing away from the machine, with one foot in front of the other to maintain balance. Starting with your arms extended out to the sides, slightly bend your elbows. With a controlled motion, bring your hands together in front of your chest, squeezing your pecs at the end of the movement. Slowly return to the starting position, maintaining tension in your chest muscles throughout the exercise. Including the Cable Low Fly in your workout routine can contribute to developing a strong and well-defined chest. Remember to start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise. Regularly incorporating this exercise into your routine, along with a comprehensive strength training program, will help you achieve your fitness goals and build a sculpted upper body.


  • Start by adjusting the two cable pulleys to the lowest level on a cable machine.
  • Stand in the middle of the cable machine with your feet shoulder-width apart.
  • Grasp the handles of the cables with an underhand grip.
  • Keep a slight bend in your elbows and bring your arms out to your sides in a wide arc.
  • Continue to raise your arms until they are parallel to the floor.
  • Make sure to squeeze your chest muscles as you reach the top position.
  • Slowly reverse the movement and lower the handles back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a slight bend in your elbows throughout the movement to keep tension on the chest muscles.
  • Engage your core and keep a neutral spine to maintain proper form and prevent any lower back strain.
  • Don't rush the exercise; focus on slow and controlled movements to fully target and engage the chest muscles.
  • Use a weight that allows you to complete the desired number of reps with proper form – it should be challenging but not overly difficult.
  • Exhale as you bring your arms together in front of your chest, and inhale as you slowly return to the starting position.
  • Remember to warm up before performing the exercise to prepare your muscles for the movement and reduce the risk of injury.
  • If you're new to cable exercises, it's a good idea to start with a lower weight to master the form and technique before progressing to heavier weights.
  • Avoid jerking or using momentum to lift the weight – focus on using your chest muscles to perform the exercise.
  • To increase the intensity of the exercise, try pausing for a second or two in the fully contracted position before slowly returning to the starting position.
  • If you feel any pain or discomfort during the exercise, stop immediately and consult with a fitness professional.


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