Mid-Cable Fly

Fly with the cables at chest height: a horizontal close.

• Isolation
• Cable
• Beginner

How to do it

• Set the cables at chest height, one step forward; close the arms in front of you
• Keep a fixed bend in the elbows throughout the arc
• Open until you feel the chest stretch and bring the hands together squeezing

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

• Bending and straightening the elbows like a press
• Letting the cables pull the arms back on the return, without control

Muscles worked

Primary

• Chest

Alternatives

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