10 Best Cable Middle Fly Alternatives for Limited Equipment

Ranked Cable Middle Fly Alternatives

10 substitutes, ranked by how closely each one matches the Cable Middle 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Cable Cross-over Variation

   99% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   1. Adjust the cable pulleys to chest height.
   2. Stand in the center of the cable machine with one foot in front of the other.
   3. Grasp the handles with your palms facing down and your arms extended out to the sides.
   4. Take a step forward, keeping your arms slightly bent.
   5. With a slight bend in your elbows, bring your hands together in front of your chest.
   6. Pause for a moment, then slowly return your arms back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable Middle Fly
   • Equipment: a cable, the same as the Cable Middle Fly
   • Body position: standing, the same as the Cable Middle Fly
2. 

   Progression

   2. Cable Crossover

   99% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the pectorals.

   How to perform this exercise

   1. To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
   2. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
   3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
   4. Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
   5. Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Cable Middle Fly
   • Primary muscle: pectorals, the same as the Cable Middle Fly
   • Equipment: a cable, the same as the Cable Middle Fly
   • Body position: standing, the same as the Cable Middle Fly
3. Play demonstration

   3. Cable Decline Fly

   99% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

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

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Cable Middle Fly
   • Primary muscle: pectorals, the same as the Cable Middle Fly
   • Equipment: a cable, the same as the Cable Middle Fly
   • Body position: standing, the same as the Cable Middle Fly
4. Play demonstration

   Progression

   4. Cable Standing Up Straight Crossovers

   99% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand in the middle of a cable machine with your feet shoulder-width apart.
   2. Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides.
   3. Keeping your arms straight, bring your hands together in front of your body, crossing them over each other.
   4. Pause for a moment, then slowly return to the starting position, keeping your arms extended.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Cable Middle Fly
   • Primary muscle: pectorals, the same as the Cable Middle Fly
   • Equipment: a cable, the same as the Cable Middle Fly
   • Body position: standing, the same as the Cable Middle Fly
5. Play demonstration

   Progression

   5. Cable Upper Chest Crossovers

   99% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Attach the handles to the cables at chest height.
   2. Stand in the center of the cable machine with one foot slightly in front of the other.
   3. Grasp the handles with your palms facing down and your arms extended out to the sides.
   4. Keep a slight bend in your elbows and engage your core.
   5. Pull the cables together in front of your chest, crossing them over each other.
   6. Squeeze your chest muscles at the peak of the movement.
   7. Slowly release the cables back to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Cable Middle Fly
   • Primary muscle: pectorals, the same as the Cable Middle Fly
   • Equipment: a cable, the same as the Cable Middle Fly
   • Body position: standing, the same as the Cable Middle Fly
6. 

   6. Incline Cable Flye

   99% match

   • Pectorals
   • Cable
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the pectorals.

   How to perform this exercise

   1. To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
   2. Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand.
   3. With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.
   4. With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary. The movement should only occur at the shoulder joint.
   5. Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights.
   6. Repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Cable Middle Fly
   • Primary muscle: pectorals, the same as the Cable Middle Fly
   • Equipment: a cable, the same as the Cable Middle Fly
7. Play demonstration

   7. Cable Low Fly

   95% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   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.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Cable Middle Fly
   • Primary muscle: pectorals, the same as the Cable Middle Fly
   • Equipment: a cable, the same as the Cable Middle Fly
   • Body position: standing, the same as the Cable Middle Fly
8. 

   Progression

   8. Cable Iron Cross

   93% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
   2. Stand directly between both pulleys with your arms extended out to your sides. Your head and chest should be up while your arms form a "T". This will be your starting position.
   3. Keeping the elbows extended, pull your arms straight to your sides.
   4. Return your arms back to the starting position after a pause at the peak contraction.
   5. Continue the movement for the prescribed number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable Middle Fly
   • Equipment: a cable, the same as the Cable Middle Fly
   • Body position: standing, the same as the Cable Middle Fly
   • Balance: harder to stay steady on than the Cable Middle Fly
9. 

   Progression

   9. Single-arm Cable Crossover

   93% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
   2. Step forward in front of both pulleys with your arms extended in front of you, bringing your hands together. Your head and chest should be up as you lean forward, while your feet should be staggered. This will be your starting position.
   3. Keeping your left arm in place, allow your right arm to extend out to the side, maintaining a slight bend at the elbow. The right arm should be perpendicular to the body at approximately shoulder level.
   4. Return your arm back to the starting position by pulling your hand back to the midline of the body.
   5. Hold for a second at the starting position and repeat the movement on the opposite side. Continue alternating back and forth for the prescribed number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: chest fly, the same as the Cable Middle Fly
   • Primary muscle: pectorals, the same as the Cable Middle Fly
   • Equipment: a cable, the same as the Cable Middle Fly
   • Body position: standing, the same as the Cable Middle Fly
10. Play demonstration

    10. Cable Standing Fly

    93% match

    • Pectorals
    • Cable
    • Beginner
    • Isolation

    How to perform this exercise

    1. Attach the handles to the cables at chest height.
    2. Stand with your feet shoulder-width apart, facing away from the cable machine.
    3. Grasp the handles with an overhand grip, palms facing forward.
    4. Step forward slightly to create tension in the cables.
    5. Keep your core engaged and your back straight throughout the exercise.
    6. With a slight bend in your elbows, slowly bring your arms forward and together in front of your chest.
    7. Squeeze your chest muscles at the peak of the movement.
    8. Slowly reverse the movement, returning your arms to the starting position.
    9. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Movement: chest fly, the same as the Cable Middle Fly
    • Primary muscle: pectorals, the same as the Cable Middle Fly
    • Equipment: a cable, the same as the Cable Middle Fly
    • Body position: standing, the same as the Cable Middle Fly
    • Balance: harder to stay steady on than the Cable Middle Fly