Cable Standing Alternate Low Fly
Description
The cable standing alternate low fly is performed standing in the middle of a cable crossover with both pulleys set low. One arm at a time sweeps up and across the body in a fly motion. The low-to-high path nails the lower chest fibers and the alternating pattern allows full focus on each side.
Muscle Group
Equipment Required
Cable Standing Alternate Low Fly Instructions
- Stand in the center of a cable crossover with both cables set low.
- Hold a handle in each hand with palms facing forward.
- Step forward slightly to add tension.
- Brace your core and keep your chest up.
- With a slight bend in the elbows, sweep one arm up and across your body.
- Bring the hand to about chest height in front of you.
- Squeeze the lower chest hard at the end range.
- Lower the arm slowly and alternate sides each rep.
Cable Standing Alternate Low Fly Form & Visual
Cable Standing Alternate Low Fly Benefits
- Targets the lower chest
- Constant cable tension
- Alternating focus on each side
- Helps fix chest imbalances
- Builds chest detail
- Strong lower pec isolation
Cable Standing Alternate Low Fly Muscles Worked
- Pectoralis major (lower)
- Front deltoid
- Biceps brachii
Cable Standing Alternate Low Fly Variations & Alternatives
- Cable Low Fly
- Cable Crossover
- Decline Fly
- Cable High Fly
