VARIATIONS
- Incline Cable FlyBent armsInclineLowUpper Chest · Chest · Cable Machine · Incline Bench
- Dumbbell FlyBent armsFlatChest · Dumbbell · Bench
- Cable CrossoverBent armsStandingFacing awayChest · Cable Machine
- Cable FlyBent armsStandingFacing awayChest · Cable Machine
- Seated Cable FlyD-handleBent armsSeatedMiddle Chest · Chest · Cable Machine
- Seated Cable Lower Chest PressMiddle Chest · Chest · Cable Machine · Decline Bench
Lying Cable Fly
Arms lower in a wide arc while lying flat on a bench between cable pulleys.
This exercise isolates the pectoral muscles using constant tension from cables while lying down. It builds chest width and definition without heavy joint loading.
HOW TO DO IT
- Lie flat on a bench positioned between two cable pulleys.
- Grab the handles with palms facing each other and arms extended.
- Lower your arms in a wide arc until you feel a stretch.
- Squeeze your chest to bring your hands back together overhead.
- Pause briefly at the top before repeating the movement.
COMMON MISTAKES
- Straightening the arms completely and locking the elbows.
- Using momentum to swing the weights instead of muscle control.
- Allowing the shoulders to roll forward during the stretch.
TIPS
- Maintain a slight bend in your elbows throughout the set.
- Visualize hugging a large barrel to optimize the arc.
- Keep your shoulder blades depressed against the bench.
SAFETY
- Do not hyperextend the shoulder joint at the bottom of the movement.
DETAILS
- Muscles
- Chest
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Chest fly
- Arms
- Both
- Arms straight or bent
- Straight arms
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Lying on the back
- Pulley height
- Middle
SIMILAR EXERCISES
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