Cable Cross-Over Fly
Isolate your chest with Cable Cross-Over Flyes! Sculpt a defined physique with controlled movements and perfect form.
The Cable Cross-Over 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 Cross-Over Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Cable Cross-Over Fly Variations and Alternatives
How to do the Cable Cross-Over Fly
Attach single handles to two pulleys set above head height. Select a manageable, equal load on each side.
Take both handles and stand between the pulleys. Step forward enough to keep tension on the cables, and use a comfortable staggered stance with soft knees.
Keep your chest lifted and torso upright or only slightly inclined. Start with your arms open to the sides and a small, comfortable bend in each elbow.
Sweep your arms diagonally down and inward. Keep the elbow bend nearly constant as your hands come together below chest level, in front of your hips.
Pause briefly without rounding your shoulders or forcing your hands to cross. Keep your torso still rather than folding forward to finish the repetition.
Return slowly along the same arc, letting your hands move up and outward. Stop at a comfortable chest stretch without forcing your shoulders behind you.
Repeat with control. Reduce the weight or range if you cannot maintain the arm path and posture, and stop if you feel shoulder pain.
Cable Cross-Over Fly FAQs
What muscles does the Cable Cross-Over Fly work?
The Cable Cross-Over 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 Cross-Over Fly?
Cable handle attachment or cable machine.
Is the Cable Cross-Over 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 Cross-Over Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Cross-Over Fly variations and alternatives?
Similar exercises include the Double-Arm Crossover, Arm Crossover, Arm Chest & Crossover and Alternating Cable Standing Chest Fly.
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