Cable Middle Fly

pectoralschestcable

Learn how to do the Cable Middle Fly with proper form and technique. This cable exercise primarily targets your Pectorals, with secondary emphasis on Deltoids, Triceps.

Cable Middle Fly exercise demonstration showing proper form

How to Do the Cable Middle Fly

Follow these steps to perform the Cable Middle Fly with correct form:

  1. 1Attach cables to both sides of a cable machine at chest height.
  2. 2Stand in the center of the machine with one foot slightly in front of the other.
  3. 3Grasp the handles with an overhand grip and extend your arms out to the sides.
  4. 4Keep a slight bend in your elbows and maintain a slight forward lean.
  5. 5Engage your chest muscles and bring your arms forward in a sweeping motion.
  6. 6Pause for a moment at the center, then slowly return your arms back to the starting position.
  7. 7Repeat for the desired number of repetitions.

Cable Middle Fly Muscles Worked

Primary

pectorals

Secondary

deltoidstriceps

Exercise Details

Equipment
cable
Body Part
chest
Category
Main

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