HyperBody
Exercise library · Chest

Cable Fly (Mid).

Constant-tension flye at mid-chest height.

BeginnerCable Machine
The numbers
Sets
3–4
Reps
10–15
Rest
45–60
Muscles
Primary
Pectorals
Secondary
Front delts
The play-by-play

How to do it.

  1. Step 01

    Set pulleys at shoulder height

  2. Step 02

    Step forward and slightly lean

  3. Step 03

    Bring hands together in front of sternum

  4. Step 04

    Maintain fixed elbow angle

  5. Step 05

    Control return until chest stretch

  6. Step 06

    Repeat for smooth tension

What separates good from great

Pro cues.

  • Keep shoulders down and back

  • Exhale as you squeeze hands together

  • Avoid overextending at end range