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Mid Cable Fly


The mid cable fly exercise is a popular resistance training movement primarily targeting the chest muscles, specifically the pectoralis major. This exercise is typically performed on a cable machine equipped with two adjustable pulleys set at mid-height. To execute the exercise, one should stand or kneel facing away from the machine, grasping a D-handle attachment in each hand. With a slight bend in the elbows, the individual then brings their arms forward and across their chest in a controlled and deliberate manner. The goal is to contract and squeeze the chest muscles throughout the range of motion. This exercise is excellent for enhancing chest muscle definition, improving strength, and promoting muscular balance in the upper body. It is a valuable addition to any comprehensive chest workout routine.


  1. Grab onto the handles directly to the side of your body.
  2. In a fly motion, bring the handles together.
  3. Make sure the handles touch and focus on the middle of your chest.
  4. Hold the position for half a second.
  5. Bring the handles back to default.
  6. Repeat until desired repetitions.

Range of Motion for Mid Cable Fly

The mid cable fly exercise offers a unique and effective range of motion for chest development. As one starts with the handles positioned at their sides, the movement involves bringing the arms forward and across the chest in a semi-circular motion. This allows for a deep stretch in the pectoral muscles at the beginning of the exercise and a strong contraction at the end, ensuring a comprehensive engagement of the chest muscles. The range of motion permits a controlled and precise targeting of the chest, with the added benefit of isolating this muscle group to promote muscle growth, strength, and muscular balance. Proper form and technique are crucial to maximizing the benefits of this exercise while minimizing the risk of injury.

Benefits of Mid Cable Fly

The mid cable fly exercise offers a myriad of benefits for individuals seeking to enhance their chest development and overall upper body strength. Firstly, it effectively isolates and targets the pectoral muscles, specifically the middle portion, which can be challenging to engage with traditional chest exercises like bench presses. This focused stimulation helps in sculpting and defining the chest, aiding in the creation of a more balanced and aesthetically pleasing physique.

Secondly, the mid cable fly promotes a full range of motion, allowing for an intense stretch at the beginning of the movement and a powerful contraction at the end. This range of motion not only stimulates muscle growth but also improves flexibility and mobility in the chest and shoulder region. Additionally, the exercise engages stabilizer muscles in the shoulders and core, promoting overall upper body stability and balance. The adjustable resistance provided by the cable machine makes it suitable for individuals of various fitness levels, allowing for progressive overload and continual strength gains. Incorporating the mid cable fly into a well-rounded workout routine can lead to a more chiseled chest, enhanced upper body strength, and improved muscular symmetry.


High Cable Fly

Muscle Targets

  • Chest Primary
  • Shoulders Secondary
  • Lats Secondary

Muscle Anatomy

Front Back
Muscle Click active muscles for description.

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