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Low Cable Fly


The low cable fly is a popular chest-strengthening exercise that targets the pectoral muscles. To perform this exercise, one typically stands in the middle of a cable machine, gripping the handles attached to the low pulleys. With a slight bend in the elbows and a stable stance, the individual then brings their arms forward and together in a controlled motion, crossing them at the front of the torso. This movement mimics the hugging motion and effectively isolates the lower part of the chest, helping to build strength and definition in that area. The low cable fly is an excellent addition to a chest workout routine, promoting muscle balance and overall chest development.


  1. Grab onto both handles with the cables coming from the floor up.
  2. Keep your arms straight as you bring the handles up and towards your chest in a fly motion.
  3. Focus on your chest as you bring the cables as close to each other as possible.
  4. Hold the position for a second.
  5. Bring the handles back to default.
  6. Repeat until desired repetitions.

Range of Motion for Low Cable Fly

The range of motion for the low cable fly exercise is essential to maximize its effectiveness and minimize the risk of injury. When performing this exercise, one should start with their arms fully extended, parallel to the ground. From this starting position, the individual should slowly and deliberately bring their arms forward, crossing them in front of the chest while maintaining a slight bend in the elbows. The goal is to achieve a deep stretch in the pectoral muscles as the arms move outward, and then contract the chest muscles as the arms are brought back together. It’s crucial to control the motion throughout and avoid excessive swinging or jerking movements to ensure a safe and productive range of motion for the exercise, ultimately targeting and stimulating the chest muscles effectively.

Benefits of Low Cable Fly

The low cable fly exercise offers a wide range of benefits for individuals looking to enhance their chest development and overall upper body strength. Firstly, it provides targeted isolation of the pectoral muscles, particularly the lower chest region. This focused activation helps in sculpting and defining the chest, addressing muscle imbalances, and contributing to a well-rounded chest appearance. By emphasizing the lower chest, it complements other chest exercises like bench presses, offering a more comprehensive approach to chest training.

Secondly, the low cable fly exercise also promotes functional strength. The controlled range of motion required for this exercise challenges the stabilizing muscles of the shoulders and arms, enhancing overall upper body stability and coordination. This can be especially beneficial for athletes in sports that involve pushing movements, such as boxing or basketball. Additionally, the exercise engages the core muscles as they work to maintain proper form and balance during the motion, adding a secondary benefit for core strength development. Overall, the low cable fly is a versatile and effective exercise that not only enhances chest aesthetics but also contributes to functional upper body strength and stability.

Muscle Targets

  • Chest Primary
  • Shoulders Secondary
  • Lats Secondary

Muscle Anatomy

Front Back
Muscle Click active muscles for description.

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