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Chest · Intermediate

Cable Standing Alternate Low Fly

Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the chest, triceps and shoulders.

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Exercise overview

Training details

Chest

Equipment

Cable

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand centered between two low pulleys with one handle in each hand and the arms open with soft elbows.
  2. 02Brace the ribs and pelvis, keep both shoulders down, and hold light tension in both cables.
  3. 03Sweep one handle forward and slightly upward in a hugging arc while the other arm remains controlled.
  4. 04Return that arm slowly, then repeat with the opposite arm without rotating the torso.
  5. 05Continue alternating sides for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLow-to-High Cable FlyRelated variationCable Standing Single Arm FlyRelated variationHigh-to-Low Cable FlyRelated variationDumbbell FlyRelated variationMid Cable Chest Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Low Chest FlyComparable substituteBand High FlyComparable substituteBench PressComparable substitutePush-UpComparable substituteDumbbell PulloverComparable substituteIsometric Chest Squeezes

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