Cable Low-Pulley Fly
Sculpt a defined chest with the Cable Low-Pulley Fly. Build strength and definition using proper form and controlled movements.
The Cable Low-Pulley Fly is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable Low-Pulley Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Cable Low-Pulley Fly Variations and Alternatives
How to do the Cable Low-Pulley Fly
Start by setting the cable pulleys to the lowest level on both sides of the cable machine. Attach D-handles to each pulley.
Select the appropriate weight on the machine. Stand in the middle of the cable machine with a handle in each hand.
Keep a slight bend in your elbows and lean slightly forward from your hips, maintaining a straight back. This is your starting position.
Pull your hands up and towards each other in a wide, arcing motion until your hands meet in front of your chest. Keep your wrists straight and palms facing up throughout the movement.
Squeeze your chest muscles as you reach the peak of the movement, and hold for a brief pause.
Gradually return to the starting position in a controlled manner, allowing your chest to stretch.
Repeat the exercise for the desired number of repetitions and sets.
Remember to breathe out as you pull the handles together and breathe in as you return to the starting position. Also, keep your movements controlled to prevent momentum from reducing the effectiveness of the exercise. Adjust the weight as necessary to ensure correct form and avoid strain on the shoulders.
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Cable Low-Pulley Fly FAQs
What muscles does the Cable Low-Pulley Fly work?
The Cable Low-Pulley Fly mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Cable Low-Pulley Fly?
Cable handle attachment or cable machine.
Is the Cable Low-Pulley Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Low-Pulley Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Low-Pulley Fly variations and alternatives?
Similar exercises include the Alternating Band Low Chest Fly, Band Low Fly, Banded-Handle Pec Fly and Band Middle Fly.
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