Cable Seated Bottom-Half Fly
Target your lower chest and maximize muscle tension with this controlled partial-rep fly. Focus on the deep stretch and initial contraction for superior pectoral development and growth.
The Cable Seated Bottom-Half Fly mainly works the chest, with help from the shoulders. You'll need: cable handle attachment, exercise bench and cable machine.
Required Equipment
Cable Seated Bottom-Half Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
How to do the Cable Seated Bottom-Half Fly
Set up a flat bench in the center of a dual cable machine and attach single handles to both low pulleys.
Sit upright on the bench, grip the handles with a slight bend in your elbows, and extend your arms out to the sides.
Exhale as you bring the handles forward and inward together only halfway across your chest, keeping your elbows locked in a fixed soft bend.
Inhale as you slowly reverse the motion and return your arms outward to the starting stretch position without dropping your hands.
Cable Seated Bottom-Half Fly FAQs
What muscles does the Cable Seated Bottom-Half Fly work?
The Cable Seated Bottom-Half Fly mainly works the chest, with help from the shoulders. The main muscles are the pectoralis major.
What equipment do you need for the Cable Seated Bottom-Half Fly?
Cable handle attachment, exercise bench and cable machine.
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