Thumbnail for the video of exercise: Cable Low Fly

Cable Low Fly

Exercise Profile

Body PartChest
Primary MusclesPectoralis Major Sternal Head
Secondary MusclesBiceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
AppStore IconGoogle Play Icon

Get the exercise library in your pocket!

Introduction to the Cable Low Fly

The Cable Low Fly is a resistance exercise that primarily targets and strengthens the chest muscles, while also engaging the shoulders and arms. This exercise is suitable for individuals at any fitness level, from beginners to advanced gym-goers, who are looking to enhance their upper body strength. Individuals might opt for the Cable Low Fly as it helps to improve muscle definition, promotes better posture, and can aid in daily functional movements.

Performing the: A Step-by-Step Tutorial Cable Low Fly

  • Step forward in a staggered stance and lean your body slightly forward, keeping your back straight and your core engaged, this is your starting position.
  • With a slight bend in your elbows, pull the handles up and across your body until your hands meet in front of your chest.
  • Pause at the peak of the movement, squeezing your chest muscles for optimal muscle engagement.
  • Slowly reverse the movement, allowing your arms to return to the starting position, and repeat the exercise for the desired number of reps.

Tips for Performing Cable Low Fly

  • Controlled Movement: The key to getting the most out of the Cable Low Fly is to perform the movement slowly and with control. Avoid the common mistake of using momentum to swing the weights. Instead, focus on squeezing your chest muscles as you bring your hands together in front of you.
  • Keep Your Elbows Fixed: A common mistake is to bend the elbows too much during the exercise, turning it into a pressing movement rather than a fly. The correct way is to keep the elbows in a fixed position throughout the movement.
  • Avoid Overstretching: When returning

Cable Low Fly FAQs

Can beginners do the Cable Low Fly?

Yes, beginners can do the Cable Low Fly exercise, but it's important to start with a low weight to ensure proper form and prevent injury. It's also helpful to have a personal trainer or fitness professional demonstrate the exercise first to ensure you are doing it correctly. The Cable Low Fly exercise primarily targets the chest muscles but also works the shoulders and arms.

What are common variations of the Cable Low Fly?

  • The Decline Cable Fly is another version where the bench is set to a decline, focusing on the lower chest muscles.
  • The Standing Cable Fly is a variation that is performed while standing up, working both the chest and core muscles.
  • The Single Arm Cable Fly is a unilateral exercise that targets one side of the chest at a time, promoting muscle balance.
  • The Cable Crossover Fly is a variation that involves crossing the cables over each other at the end of the movement, providing an extra squeeze to the chest muscles.

What are good complementing exercises for the Cable Low Fly?

  • Push-ups: Push-ups are a bodyweight exercise that also focuses on the chest, triceps, and shoulders, similar to the Cable Low Fly. The difference is that push-ups also engage the core, improving overall body strength and stability, which can enhance the effectiveness of the Cable Low Fly.
  • Pec Deck Machine: This machine exercise is directly related to the Cable Low Fly as it targets the same primary muscle group, the pectorals. The Pec Deck Machine can help isolate and build these muscles, improving overall performance and results when performing the Cable Low Fly.

Related keywords for Cable Low Fly

  • Chest workout with cable
  • Cable Low Fly exercise
  • Cable chest exercises
  • Lower chest workout with cable
  • Cable fly for pectorals
  • Cable workouts for chest muscles
  • Cable Low Fly technique
  • Cable machine chest exercises
  • How to do Cable Low Fly
  • Strength training with Cable Low Fly