Cable middle fly

How to do it

1. 1Grab the cables on both sides of a cable machine at chest height.
2. 2Stand in the center of the machine with one foot slightly ahead of the other.
3. 3Hold the handles with a pronated grip and extend your arms out to the sides.
4. 4Keep a slight bend in the elbows and maintain a modest forward lean.
5. 5Engage your chest muscles and bring the arms forward in a wide motion.
6. 6Pause briefly in the middle, then slowly return the arms to the starting position.
7. 7Repeat the desired number of repetitions.

More chest exercises

• Dumbbell one arm fly on exercise ballDumbbells
• Push-up (bosu ball)Bosu ball
• Dumbbell incline one arm fly on exercise ballDumbbells
• Dumbbell one arm bench flyDumbbells
• Cable standing up straight crossoversCable
• Smith decline reverse-grip pressSmith machine
• Kettlebell one arm floor pressKettlebell
• Cable decline one arm pressCable

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.