Flat Bench Cable Flye
Arms sweep in a wide arc while lying on a flat bench with low cables.
- Level
- Intermediate
- Equipment
- Cable Machine, Bench
- Movement
- Chest fly · Lying on the back
- Tracks
- Weight & Reps
Works
Chest Shoulders
How to do it
- Place a flat bench centered between two low cable pulleys.
- Lie back on the bench with feet planted firmly on the floor.
- Grasp the handles with palms facing forward and arms extended to the sides.
- Maintain a slight, fixed bend in your elbows throughout the set.
- Sweep your arms in a wide arc until hands meet above your chest.
- Slowly lower the handles back to the starting stretched position.
Common mistakes
- Straightening the arms completely, which shifts tension to the elbows.
- Allowing the shoulders to roll forward during the contraction.
- Using momentum to swing the weights up instead of controlled lifting.
- Lowering the arms too far behind the torso, risking shoulder strain.
Safety
Avoid hyperextending the shoulders by limiting how far back you lower the arms.
Tips
- Imagine hugging a large barrel to maintain the correct arm arc.
- Focus on squeezing the pecs hard when your hands meet at the top.
- Keep your shoulder blades retracted and depressed against the bench.
Details
- Base movement
- Chest fly
- Arms
- Both
- Arms straight or bent
- Straight arms
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Lying on the back
- Bench angle
- Flat
- Pulley height
- Low
