Cable Middle Fly
Complete guide to Cable Middle Fly. Learn proper form, technique, and execution. Targets Chest. Requires cable. Step-by-step instructions and expert tips.
How to Perform Cable Middle Fly
Attach two single handles to the mid pulleys of a cable machine and grab one in each hand.
Stand in the middle of the machine with one foot slightly in front of the other for balance.
Extend your arms out to your sides at chest height with a slight bend in your elbows.
Bring your shoulders back, engage your abs, and take a breath.
Bring both handles together in an arc in front of your chest, squeezing your chest at the top and exhale.
Slowly return your arms to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |