Step by step instructions, muscle activation and variants for the Cable Mid Fly.
A standing cable fly performed with both pulleys set to mid height, targeting the sternal (middle) portion of the pectoralis major. The horizontal pulling angle isolates the mid-chest effectively and keeps tension on the muscle through both the stretch and contraction phases.
The Cable Mid 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.
