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Chest · Cable
Mid Cable Fly
How to do the Mid Cable Fly with good form: step-by-step technique, the muscles it works (chest), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Chest
- Secondary
- Delts
How to do it
- Set the pulleys to chest height and stand centered between the towers, grasping a handle in each hand.
- Take a step forward into a staggered stance, keeping your torso perfectly upright and your core braced.
- Start with your arms extended out to your sides, parallel to the floor, with a slight bend in your elbows.
- Using your chest muscles, pull the handles in a wide, horizontal arc directly in front of you.
- Bring your hands together at mid-chest height, squeezing the pectoral muscles intensely.
- Slowly let the handles pull your arms back out to the sides along the same horizontal path until you feel a deep stretch.
Coaching cues
- Hug a wide tree
- Keep the torso perfectly upright
- Squeeze hard in the center
Common mistakes
- Pressing the handles rather than flying
- Leaning too far forward
- Letting the shoulders roll forward at the stretch
Equipment and setup
Dual cable station, D-handles
Pulleys set to chest height on a dual cable tower.
Also known as: Standing Cable Fly, Mid-Chest Cable Crossover
Track your Mid Cable Fly in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
