Cable Low Fly

Pectoralis MajorCableBeginner
Stand facing away from the cable machine with feet shoulder-width apart. Grasp the stirrups with an overhand grip and slightly bend the arms. Maintain a slight bend in the hips and knees. Bring your arms forward and down in a sweeping motion, keeping them straight. Squeeze your chest muscles at the bottom of the movement. Return to the starting position by bringing your arms back up and out to the sides. Repeat.

How to perform the Cable Low Fly

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Low Fly using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your pectoralis major rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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