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Cable Middle Fly
4 steps Updated 29/08/2026
Cable Middle Fly is a resistance exercise targeting Chest (Pectoralis Major) using Dual Cable Pulley Machine.
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How to perform it
- Stand in the center of a cable fly machine with the pulleys set at mid-chest height, with one foot in front of the other and knees slightly bent. Hold the handles with both hands, arms extended out to the sides at shoulder height, palms facing forward.
- Keep your back straight and maintain a slight bend at the hips and knees for stability.
- Pull the handles together in front of your chest in a wide arc, keeping your arms slightly bent, until your hands meet in the centerline of your chest.
- Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Chatarunga Pose
Above Head Chest Stretch
Alternate Punching
Archer Push Up
Last updated: 29/08/2026
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Cable Middle Fly
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