Cable Isolateral Lying Fly
The Cable Isolateral Lying 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: Grasp two opposing low pulley stirrup attachments. Lie supine on bench, in middle and perpendicular to both pulleys. Slightly bend elbows and internally rotate shoulders so elbows are back. Execution: Bring cable attachments together in hugging motion with elbows in fixed position and shoulders internally rotated so elbows are to sides. Return to starting position until slight stretch. Repeat. Comments: Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position. Keep elbows at fixed angle, only slightly bent.
Alternative Exercises
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