Exercise guide · Intermediate · Compound

Cable Decline Fly: How to Do It & Muscles Worked

The cable decline fly is an isolation exercise targeting the pectoral muscles using a cable machine set to a decline angle. It emphasizes the lower chest and involves controlled arm movement to stretch and contract the chest muscles.

Primary muscles
Chest
Secondary muscles
Triceps , Shoulders
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable decline fly
Front view: muscles worked by the cable decline fly. Primary: chest. Secondary: triceps and shoulders.
Back view: muscles worked by the cable decline fly. Primary: chest. Secondary: triceps and shoulders.
Primary Secondary

How to do the cable decline fly

  1. Step 1: Adjust the cable machine to a decline position.
  2. Step 2: Stand facing away from the machine with your feet shoulder-width apart.
  3. Step 3: Hold the handles with your palms facing forward and your arms extended straight out in front of you.
  4. Step 4: Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion.
  5. Step 5: Pause for a moment at the fully extended position, then slowly return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable decline fly by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Decline Fly alternatives

More exercises that train the chest as their main target:

More chest exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.