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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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