# Mid Cable Flye

A standing two-cable fly with both pulleys at shoulder height, bringing the handles together in front of your chest. Targets the middle of the chest through horizontal adduction.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-middle-fly/video/male.mp4
- HTML: https://seto.fit/exercises/mid-cable-flye/

## Muscles worked

- Mid chest: 9/10
- Upper chest: 6/10
- Front delts: 5/10
- Biceps: 3/10
- Serratus anterior: 3/10

## How to do the Mid Cable Flye

1. Set both pulleys at shoulder height and grab a handle in each hand.
2. Stand centered between the pulleys, stepping one foot forward into a split stance.
3. Start with arms out to the sides, elbows slightly bent.
4. Bring the handles together in a wide arc in front of your chest.
5. Slowly return to the starting position, feeling a stretch in your chest.

### Full technique — 7 steps

1. Set both cable pulleys to shoulder height and attach single handles.
2. Stand between the pulleys, grab the handles, and step forward into a split stance.
3. Start with arms out to your sides at shoulder height, palms facing forward, and a slight bend in your elbows.
4. Keep your shoulders down and back, and the bend in your elbows fixed as the cables pull backward.
5. Bring both handles together in a wide arc until your hands meet in front of your chest.
6. Squeeze your chest at the end range without turning the movement into a press.
7. Return along the same arc until you feel a full chest stretch without losing torso position.

## Common mistakes

- Turning the flye into a press
- Letting shoulders roll forward
- Bending and straightening the elbows
- Letting cables yank arms back
- Shrugging shoulders during the squeeze

## Form cues

- Slight elbow bend, fixed angle
- Keep shoulders down and back
- Hug in a wide arc
- Meet hands at chest level
- Hold split stance

## How much to do

- **Strength**: 3 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Standing Bodyweight Flye](https://seto.fit/exercises/standing-bodyweight-flye/)
- **Resistance bands**: [Single Arm Resistance Band Chest Flye](https://seto.fit/exercises/single-arm-resistance-band-chest-flye/), [Incline Resistance Band Flye](https://seto.fit/exercises/incline-resistance-band-flye/)
- **Dumbbells**: [Single Arm Dumbbell Floor Flye](https://seto.fit/exercises/single-arm-dumbbell-floor-flye/), [Incline Dumbbell Svend Press](https://seto.fit/exercises/incline-dumbbell-svend-press/)
- **Weight plates**: [Incline Svend Press](https://seto.fit/exercises/incline-svend-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Lying Svend Press](https://seto.fit/exercises/lying-svend-press/) — Beginner
- Easier: [Dumbbell Floor Flye](https://seto.fit/exercises/dumbbell-floor-flye/) — Beginner
- **This exercise: Mid Cable Flye — Beginner**
- Harder: [Stability Ball Dumbbell Flye](https://seto.fit/exercises/stability-ball-dumbbell-flye/) — Intermediate

## Quick answers

### What muscles does the Mid Cable Flye work?

Primary: Mid chest 9/10. Also works: Upper chest 6/10, Front delts 5/10, Biceps 3/10, Serratus anterior 3/10.

### When should I do the Mid Cable Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Mid Cable Flye?

Strength: 3 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Mid Cable Flye?

No equipment: Standing Bodyweight Flye. Resistance bands: Single Arm Resistance Band Chest Flye, Incline Resistance Band Flye. Dumbbells: Single Arm Dumbbell Floor Flye, Incline Dumbbell Svend Press. Weight plates: Incline Svend Press.

### What is an easier version of the Mid Cable Flye?

Dumbbell Floor Flye (Beginner), Lying Svend Press (Beginner).

### What is a harder version of the Mid Cable Flye?

Stability Ball Dumbbell Flye (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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