Cable Isolateral Standing Fly
The Cable Isolateral Standing Fly primarily works the Pectoralis Major (Sternal), with secondary activation of the Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Minor, Rhomboids and stabilizer support from the Biceps Brachii (Long Head), Erector Spinae, External Obliques, Rectus Abdominis, Triceps (Long Head), Wrist Flexors. It is a cable isolation exercise at intermediate difficulty.
The Cable Isolateral Standing 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 Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Minor, Rhomboids. 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 | Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Minor, Rhomboids |
Muscles Worked
The Pectoralis Major (Sternal) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Minor, and Rhomboids act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Erector Spinae, External Obliques, and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Rhomboids (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Triceps (Long Head) (triceps)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Grasp two opposing high pulley dumbbell attachments.
- Stand with pulleys to each side.
- Bend over slightly by flexing hips and knees.
- Bend elbows slightly and internally rotate shoulders so elbows are back initially.
Execution
- Bring cable attachments together in hugging motion with elbows in fixed position.
- Keep shoulders internally rotated so elbows are pointed upward at top and out to sides at bottom.
- Return to starting position until chest muscles are stretched.
- Repeat.
Comments
- Under greater resistance, positioning torso at lower angle downward (by bending over at hips), will allow upper body weight to counterbalance upward pull of cables, as opposed to stepping forward and struggling withbackward pull of cables.
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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