Cable Standing Alternate Chest Fly

Muscles worked

Setup

1. Set the cable pulleys to shoulder height on a dual cable machine.
2. Stand in the center of the machine with a staggered stance (one foot forward) for maximum stability.
3. Grasp the handles with a neutral grip (palms facing each other) and step forward until there is tension on the cables.
4. Extend your arms out to the sides with a slight bend in the elbows, keeping your chest up and shoulders back.

How to do it

1. Exhale and bring one handle in a wide arc toward the midline of your body, stopping when your hand is directly in front of your sternum.
2. Squeeze the pectoral muscle at the peak of the contraction for one second.
3. Inhale and slowly return the handle to the starting position using a controlled 2-3 second tempo.
4. Repeat the movement with the opposite arm, alternating sides for the duration of the set.

Form checklist

• Maintain a fixed, slight bend in the elbows to avoid bicep strain.
• Keep your torso stationary and core braced to prevent the body from rotating toward the moving arm.
• Ensure the movement occurs at the shoulder joint only; do not turn it into a pressing motion.
• Keep your shoulder blades retracted and depressed throughout the entire range of motion.

Pro tips

• Think about bringing your inner bicep toward your chest rather than just moving your hand to maximize pectoral recruitment.
• Focus on the 'stretch' at the end of the eccentric phase, but stop before the shoulder joint feels unstable.

Make it harder

• Cross the moving hand slightly past the midline of the body to increase the peak contraction of the inner chest.
• Perform the movement with a parallel foot stance to significantly increase the demand on your core stabilizers.

Frequently asked

What muscles does the cable standing alternate chest fly work?

The cable standing alternate chest fly primarily targets the pectorals, and also works the lats and serratus anterior as secondary muscles.

What equipment do you need for the cable standing alternate chest fly?

The cable standing alternate chest fly uses cable.

Is the cable standing alternate chest fly good for beginners?

The cable standing alternate chest fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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