Chest · Cable
Cable Standing Alternate Chest Fly
How to do the cable standing alternate chest 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
Stand between two high cable pulleys with a handle in each hand and a slight forward lean. Keep your arms slightly bent and bring one handle across toward your midline in a hugging arc while the other stays out, then alternate sides. Squeeze your chest at the end of each rep.
- 1Chest stretching as the arm opens and squeezing as it crosses
- 2Slight constant bend held in the elbow throughout
- 3Core braced to keep your torso steady as you alternate
Common mistakes
- Bending your elbows into a press instead of a fly
- Twisting your torso toward the moving arm
- Letting your shoulders roll forward at the bottom
Muscles worked
The cable standing alternate chest fly mainly works the mid chest, with the lower chest, upper chest, and front delts assisting.
- Mid ChestPrimary
- Lower ChestSupport
- Upper ChestSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Internal RotatorsMinor
Kovo programs the cable standing alternate chest 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.