10 Best Cable Low Fly Alternatives for Chest Strength

The Cable Low Fly is done standing with a cable machine. Ranked closest by our scoring: the Isometric Chest Squeeze, the Incline Push-up (On Box) and Isometric Chest Squeezes.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Low Fly

Cable Low FlyPlay demonstration
Primary muscle
Pectorals
Equipment
Cable
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Deltoids, Triceps

How to perform Cable Low Fly
  1. Attach the handles to the low pulleys of a cable machine and select an appropriate weight.
  2. Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees.
  3. Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows.
  4. Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body.
  5. Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles.
  6. Reverse the motion and slowly return your arms to the starting position, keeping tension on your chest muscles throughout.
  7. Repeat for the desired number of repetitions.
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Ranked Cable Low Fly Alternatives

10 substitutes, ranked by how closely each one matches the Cable Low Fly on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Isometric Chest SqueezePlay demonstration

    1. Isometric Chest Squeeze

    76% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
    3. Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
    4. Hold this position for a few seconds, focusing on contracting your chest muscles.
    5. Release the squeeze and relax your chest muscles.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Low Fly
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Low Fly
  2. Incline Push-up (On Box)Play demonstration

    2. Incline Push-up (On Box)

    65% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Low Fly
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Low Fly
  3. Isometric Chest Squeezes

    3. Isometric Chest Squeezes

    65% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
    2. Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
    3. Hold for the recommended number of seconds.
    4. Now release the tension slowly.
    5. Rest for the recommended amount of time and repeat.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Low Fly
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Low Fly
    • Balance: easier to stay steady on than the Cable Low Fly
  4. Korean DipsPlay demonstration

    4. Korean Dips

    64% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Low Fly
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Low Fly
    • Balance: harder to stay steady on than the Cable Low Fly
  5. Modified Hindu Push-upPlay demonstration

    5. Modified Hindu Push-up

    63% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Low Fly
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Low Fly
    • Balance: harder to stay steady on than the Cable Low Fly
  6. Push-up (Wall)Play demonstration

    6. Push-up (Wall)

    61% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back with your feet, keeping them hip-width apart.
    4. Engage your core and keep your body in a straight line from head to heels.
    5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
    6. Pause for a moment, then push yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Low Fly
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Low Fly
  7. Decline Push-upPlay demonstration

    7. Decline Push-up

    60% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface.
    2. Keep your body in a straight line from head to toe, engaging your core muscles.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Low Fly
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
    • Balance: harder to stay steady on than the Cable Low Fly
  8. Clock Push-upPlay demonstration

    8. Clock Push-up

    60% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you lower, rotate your body to the left, extending your left arm straight out to the side.
    4. Push back up to the starting position, while rotating your body to the center.
    5. Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
    6. Continue alternating sides with each repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Low Fly
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  9. Isometric WipersPlay demonstration

    9. Isometric Wipers

    59% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying flat on your back on a mat or bench.
    2. Extend your arms straight out to the sides, perpendicular to your body.
    3. Engage your core and lift both legs off the ground, keeping them together and straight.
    4. Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
    5. Pause for a moment, then use your core to lift your legs back to the starting position.
    6. Repeat the movement, this time lowering your legs to the opposite side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Low Fly
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  10. Chest Dip (On Dip-pull-up Cage)Play demonstration

    10. Chest Dip (On Dip-pull-up Cage)

    58% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the dip bars to a height that allows you to comfortably grip them.
    2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
    3. Jump up and straighten your arms, supporting your body weight on the bars.
    4. Bend your knees and cross your ankles behind you.
    5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
    6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
    7. Push through your palms and extend your elbows to raise your body back up to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Low Fly
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Cable Low Fly

Cable Low Fly FAQ

What muscles does the Cable Low Fly train?

The Cable Low Fly works your chest: you sweep the handles forward from the low pulleys, pause to feel the stretch in your chest at the top, and return slowly while keeping tension on your chest the whole way. Every swap is a cable fly for the chest, so choose by pulley height and whether you stand between the stacks or lie back on an incline bench, not by muscle.

Why would I swap the Cable Low Fly for another cable exercise?

The low pulley station might be busy, or someone else could be using both handles when you want to train chest. Every swap still comes off a cable stack, so the machine stays the same and what changes is the pulley height and whether you stand between the stacks or lie back on an incline bench.

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