Cable Alternate Fly
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Front delts |
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 10–15 reps (one side at a time) |
15 similar exercises
Representative exercise: Dumbbell Fly
- Dumbbell Fly
- Dumbbell Low Fly
- Machine Seated Fly
- Dumbbell Decline Fly
- Incline Dumbbell Fly
- Dumbbell Incline Low Fly
- Dumbbell One Arm Low Fly
- Dumbbell Decline Twist Fly
- Dumbbell Incline Twisted Fly
- Dumbbell Fly on Exercise Ball
- Dumbbell Incline Alternate Fly
- Dumbbell Single Arm Alternate Fly
- Dumbbell Incline Fly on Exercise Ball
- Hyght Dumbbell Fly
- Suspension Chest Fly
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Incline FlyEasierCable CrossoverEasierDumbbell Around PulloverHarderLandmine Floor One Arm Chest FlyHarderDumbbell One Arm Floor FlySimilar exerciseBand Chest FlySimilar exerciseDumbbell FlySame muscle · different equipmentPec Deck FlySame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.