Cable Middle Fly
How to do it
Starting position
- Set both pulleys to chest height.
- Hold a handle in each hand and step one foot forward.
- Keep your chest up and pull your shoulders back and down.
- Bend your elbows slightly and lock that angle in place.
Movement
- With your arms spread wide, feel your chest stretch.
- Keep your arm angle and bring your hands together at the center in front of you.
- Where your hands meet, squeeze your chest for 1 sec.
- Slowly open your arms while maintaining tension.
Breathing
Exhale as you bring them together, inhale as you open.
Cautions
- If you bend and extend your elbows, it becomes a press and your triceps take over.
- If your shoulders roll forward, the front of your shoulders will hurt.
- If you open your arms too far back, it puts heavy strain on your shoulder joints.
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Front delts |
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
34 similar exercises
Representative exercise: Cable Crossover
- Cable Crossover
- Cable Low Fly
- Cable Lying Fly
- Cable Standing Fly
- Cable Standing Fly Hugs
- Cable Seated Chest Half Fly
- Cable Upper Chest Crossovers
- Cable Standing Neutral Grip Fly
- Band Middle Fly
- Cable Single Arm Crossover
- Cable Standing Fly (VERSION 3)
- Arm Crossover
- Lying Arm Crossover
- Arm Double Crossover
- Standing Forward Arm Crossover
- Standing Arm Crossover Behind the Back
- Standing Arm Crossover and Elbow Pullback
- Cable Seated Chest Fly
- Cable Standing Crossover
- Cable Crossover Variation
- Cable Upright Crossover
- Double Pulse Elbow Fly
- Seated Arm Crossover on a Chair
- Seated Elbow Chest Fly on a Chair
- Sitting Underhand Crossover on a Chair
- Cable Single Arm Low Fly
- Cable Single Arm Bear Fly
- Cable Lying Fly (VERSION 3)
- Cable Standing Single Arm Fly
- Cable Fly with Chest Supported
- Cable Standing Alternate Chest Fly
- Cable Kneeling Single Arm Fly
- Cable Bent Over Single Arm Crossover
- Cable One Arm Fly on Exercise Ball
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Fly with Chest SupportedHarderCable Incline Fly (on Stability Ball)HarderDumbbell FlySimilar exerciseBand Chest FlySimilar exerciseCable Incline FlySimilar exercisePec Deck FlySame muscle · different equipmentLying Elbow TouchSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.