Step by step instructions, muscle activation and variants for the Cable Alternating Fly.
A chest fly variation performed on a cable crossover machine where one arm at a time executes the fly motion, allowing a greater range of motion and improved mind-muscle connection in the pectorals. The continuous cable tension provides constant resistance throughout the arc.
The Cable Alternating Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
