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