Mid-Cable Fly

Cable variation designed to maintain continuous tension and precisely adjust the working angle throughout the range of motion.

• Isolation
• Cable
• Beginner

How to do it

• Align the pulley with the direction the load should travel
• Keep the cable taut in the starting position too
• Return slowly without letting the weight stack crash

Sets, reps and tempo

Ranges: 12–20 reps · 0–2 RIR

Tempo: Open for 2 s under control, bring together and squeeze 1 s in the middle

Common mistakes

• Standing too close or too far away and distorting the angle
• Letting the load pull the joint during the return

Muscles worked

Primary

• Chest

Alternatives

• Cable Crossover
• Chest Fly / Pec Deck
• Incline Dumbbell Press