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Chest · Cable
Cable Middle Fly
Cable Middle Fly is a beginner isolation strength exercise that works the pectorals (chest), with the biceps and shoulders assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Biceps · Biceps Brachii
- Shoulders · Deltoids
How to do Cable Middle Fly
- Stand in the center of a cable fly machine with the pulleys set at mid-chest height, with one foot in front of the other and knees slightly bent. Hold the handles with both hands, arms extended out to the sides at shoulder height, palms facing forward.
- Keep your back straight and maintain a slight bend at the hips and knees for stability.
- Pull the handles together in front of your chest in a wide arc, keeping your arms slightly bent, until your hands meet in the centerline of your chest.
- Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep a slight bend in your elbows throughout the exercise to reduce strain on your joints.
- Perform the movement slowly and with control to maximize muscle activation and reduce the risk of injury.
- Exhale as you bring the handles together and inhale as you return them to the starting position.
Cable Middle Fly alternatives
More pectorals exercises
Cable Middle Fly FAQ
What muscles does Cable Middle Fly work?
Cable Middle Fly mainly works the pectorals in the chest (Pectoralis Major). The biceps and shoulders work as secondary muscles.
What equipment do you need for Cable Middle Fly?
You need a cable.
How many sets and reps of Cable Middle Fly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Middle Fly good for beginners?
Yes. Cable Middle Fly is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Cable Middle Fly burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Middle Fly?
Other exercises for the pectorals include Machine Fly, Dumbbell Incline Fly, Bodyweight Standing Fly and Band Chest Fly.
For developers
Use Cable Middle Fly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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