Cable Low Fly
Learn how to do the Cable Low Fly with proper form and technique. This cable exercise primarily targets your Pectorals, with secondary emphasis on Deltoids, Triceps.
How to Do the Cable Low Fly
Follow these steps to perform the Cable Low Fly with correct form:
- 1Attach the handles to the low pulleys of a cable machine and select an appropriate weight.
- 2Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees.
- 3Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows.
- 4Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body.
- 5Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles.
- 6Reverse the motion and slowly return your arms to the starting position, keeping tension on your chest muscles throughout.
- 7Repeat for the desired number of repetitions.
Cable Low Fly Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- chest
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Cable Low Fly?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Low Fly work?
The Cable Low Fly primarily targets your Pectorals. Secondary muscles worked include Deltoids, Triceps. This makes it an effective exercise for developing your chest.
What equipment do I need for the Cable Low Fly?
The Cable Low Fly requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Low Fly with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Low Fly?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Cable Low Fly?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Cable Low Fly best for?
The Cable Low Fly fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
Track Cable Low Fly in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS