Chest · Cable
Cable Decline Fly
How to do the cable decline fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Set both pulleys to the high position and grab a handle in each hand, then take a step forward into a staggered stance with a slight forward lean. With a soft bend in your elbows, bring the handles down and together in front of your hips, then open back up under control.
- 1Feel your lower chest stretch and squeeze as you bring the handles
- 2together
- 3Keep a steady soft bend in your elbows throughout
- 4Drive the handles down and in toward your hip line
Common mistakes
- Don't bend your elbows to press instead of fly
- Avoid shrugging your shoulders up toward your ears
- Don't let the cables pull your arms back too far at the stretch
Muscles worked
The cable decline fly mainly works the lower chest, with the mid chest and front delts assisting.
- Lower ChestPrimary
- Mid ChestSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- Internal RotatorsMinor
Kovo programs the cable decline fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.