Cable Isolateral Cable Fly
The Cable Isolateral Cable Fly primarily works the Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Clavicular) and stabilizer support from the Biceps Brachii (Long Head), Triceps (Long Head), Wrist Flexors. It is a cable isolation exercise at intermediate difficulty.
The Cable Isolateral Cable Fly is an intermediate isolation exercise performed with cable, following a isolation movement pattern. It primarily targets the Pectoralis Major (Sternal), with secondary engagement of the Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Clavicular). This is a bilateral pushing movement, meaning both sides work together to generate force.
A cable isolation push exercise targeting the Pectoralis Major (Sternal).
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Clavicular) |
Muscles Worked
The Pectoralis Major (Sternal) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, and Pectoralis Major (Clavicular) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Triceps (Long Head), Wrist Flexors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Biceps Brachii (Short Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Triceps (Long Head) (triceps)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Sit on seat and grasp stirrups to each side.
- Slightly bend elbows and internally rotate shoulders so elbows are back.
Execution
- Keeping elbows pointed high, bring cable attachments together in hugging motion with elbows in fixed position.
- Return to starting position until slight stretch.
- Repeat.
Comments
- Shoulders are kept internally rotated so elbows are pointing backand out to sides.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Sternal)) and can be substituted based on your equipment or variation preferences.
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