TETSUCable Decline Fly
The Cable Decline Fly is a cable exercise for the chest that primarily targets the pectorals, with the shoulders and triceps assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Cable Decline Fly
- Adjust the cable machine to a decline position.
- Stand facing away from the machine with your feet shoulder-width apart.
- Hold the handles with your palms facing forward and your arms extended straight out in front of you.
- Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion.
- Pause for a moment at the fully extended position, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Decline Fly work?
The Cable Decline Fly primarily targets the pectorals. The shoulders and triceps work as supporting muscles.
What equipment do I need for the Cable Decline Fly?
You need a cable machine to perform the Cable Decline Fly.
How many sets and reps of the Cable Decline Fly should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Decline Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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