---
title: "Cable Middle Fly"
description: "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."
locale: en
slug: cable-middle-fly
url: "https://hi.fitness/exercises/cable-middle-fly"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts"]
equipment: ["Cable"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/3c0d1915-cable-middle-fly.mp4"
updatedAt: 2026-09-13T18:54:57+00:00
---
# Cable Middle Fly

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.

## How to do it

1. 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.
2. Keep your back straight and maintain a slight bend at the hips and knees for stability.
3. 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.
4. Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Keep a slight bend in your elbows throughout the exercise to reduce strain on your joints.
- Perform the movement slowly and with control to maximize muscle activation and reduce the risk of injury.
- Exhale as you bring the handles together and inhale as you return them to the starting position.

## Similar exercises

- [Pec Deck Fly Machine](https://hi.fitness/exercises/pec-deck-fly-machine) - Mid chest · Machine
- [Dumbbell Fly Flat Bench](https://hi.fitness/exercises/dumbbell-fly-flat-bench) - Mid chest · Dumbbell
- [Machine Fly](https://hi.fitness/exercises/machine-fly) - Mid chest · Machine
- [Dumbbell Floor Fly](https://hi.fitness/exercises/dumbbell-floor-fly) - Mid chest · Dumbbell
- [Svend Press Flat Bench](https://hi.fitness/exercises/svend-press-flat-bench) - Mid chest · Weight plate
- [Dumbbell Svend Press](https://hi.fitness/exercises/dumbbell-svend-press) - Mid chest · Dumbbell
- [Dumbbell Fly Flat Bench Slow](https://hi.fitness/exercises/dumbbell-fly-flat-bench-slow) - Mid chest · Dumbbell
- [Dumbbell One Arm Floor Fly](https://hi.fitness/exercises/dumbbell-one-arm-floor-fly) - Mid chest · Dumbbell