Mid Cable Fly: How-to, Tips & More
The Mid Cable Fly is a beginner isolation exercise for your chest. You do it with cable machine, one side at a time. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Shoulders
Secondary
How to do the Mid Cable Fly
- Set both pulleys at chest height and hold a handle in each hand.
- Step forward with a slight bend in your elbows.
- Bring your hands together in front of your chest.
- Let them return slowly until you feel a stretch.
Mid Cable Fly tips
- Keep the elbow angle fixed. It is a hug, not a press.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine
Type
Isolation
Mid Cable Fly alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Frequently asked questions
What muscles does the Mid Cable Fly work?
The Mid Cable Fly mainly works your chest, with help from your shoulders.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Mid Cable Fly good for beginners?
Yes. The Mid Cable Fly is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Mid Cable Fly?
You need cable machine.
Add Mid Cable Fly to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon