BMARCHAI Open the free app

Cable Lateral Chest Fly with Rotation

Targets the outer chest and improves shoulder mobility

ChestAdvancedStrengthPush

At a glance

Muscles workedPrimary: Outer Chest. Secondary: shoulders
Muscle groupChest
DifficultyAdvanced
TypeStrength · Push
Sets & reps4 sets × 12-15 reps
Estimated calories burned~90 kcal

How to do it

  1. Step 1: Setup — Stand facing a cable machine with the cable at chest level.
  2. Step 2: Initiation — Hold a handle in each hand, with the arms extended to the sides.
  3. Step 3: Mid-phase — Press the handle away from the body, keeping the core engaged and the shoulders back.
  4. Step 4: End-position — Rotate the handle, keeping the arm straight, and focus on squeezing the outer chest.
  5. Step 5: Return — Slowly return the handle to the starting position, keeping control throughout.
  6. Step 6: Breathing and rhythm reminder — Focus on smooth and controlled movements.
  7. Step 7: Safety note — Keep the core engaged and avoid letting the shoulders roll forward.

Equipment

Coaching tips

Benefits

Targets the outer chest and improves shoulder mobility

Common mistakes

Letting the shoulders roll forward and losing core engagement

Make it harder

Increase the weight and add a rotation to the movement

Make it easier

Use a lighter weight and remove the rotation

Breathing

Inhale during the fly and exhale during the rotation

Build a workout with this exercise

Plan sessions, track your progress and match your meals to your training, free.

Try it free in Bmarchai

More chest exercises

Bent Over Arm Rotating Chest Warmup Stretch

Beginner · 30 seconds

feet elevated glute bridge bodyweit rotating press

Beginner · 3 sets × 10-12 reps

Flat Bench Single Dumbbell Press with Sit Up

Advanced · 3 sets × 10-12 reps

Ring Dips

Advanced · 3 sets × 6-10 reps

bridge 2 water bottle squeezing press

Beginner · 3 sets × 10-12 reps

calf elevated water bottle squeezing press

Beginner · 3 sets × 10-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.