TETSUCable Low Fly
The Cable Low Fly is a cable exercise for the chest that primarily targets the pectorals, with the deltoids and triceps assisting. Follow the 7 steps below for correct form, with an animated demonstration.
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How to do the Cable Low Fly
- 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.
- Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body.
- Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles.
- Reverse the motion and slowly return your arms to the starting position, keeping tension on your chest muscles throughout.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Low Fly work?
The Cable Low Fly primarily targets the pectorals. The deltoids and triceps work as supporting muscles.
What equipment do I need for the Cable Low Fly?
You need a cable machine to perform the Cable Low Fly.
How many sets and reps of the Cable Low Fly should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Low 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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