Mid Cable Crossover Fly
10 reps
Sweep both handles in an arc to meet in front of your mid-chest.
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CHEST
Mid Cable Crossover Fly
The mid cable crossover fly sets the pulleys at shoulder height to target the middle of the chest, filling in the gap between upper and lower chest work. The cables hold steady tension across the whole arc, helping build even, well-rounded pec development.
How to do it
- 1
Set both pulleys to about shoulder height and grip a handle in each hand.
- 2
Step forward into a light lunge so there's tension pulling back on the cables.
- 3
With a slight bend in your elbows, drive from your chest to arc the handles in front of you.
- 4
Squeeze and pause briefly when the handles meet in front of your mid-chest.
- 5
Let the handles travel back out slowly under tension, and alternate which leg leads across your sets.