VARIATIONS
- Incline Cable FlyLying on the backInclineLowUpper Chest · Chest · Cable Machine · Incline Bench
- Cable CrossoverHighChest · Cable Machine
- Omni Cable CrossoverD-handleStaggeredSideways to the anchorChest · Cable Machine
- Seated Cable FlyD-handleSeatedFacing the anchorMiddle Chest · Chest · Cable Machine
- Pec Deck FlySeatedChest supportedMiddle Chest · Chest · Machine · Pec Deck
- Lying Cable FlyStraight armsLying on the backChest · Cable Machine
Cable Fly
Hands meet directly in front of the body from shoulder height.
This isolation movement targets the pectoralis major to build chest width and definition. Using cables maintains constant tension on the muscle throughout the entire range of motion.
HOW TO DO IT
- Set the pulleys to shoulder height and grab a handle in each hand.
- Step forward with arms extended out to the sides and palms facing inward.
- Keep a slight bend in your elbows as you bring hands together.
- Squeeze your chest muscles hard when your hands meet in front of you.
- Slowly return your arms to the starting position while controlling the weight.
COMMON MISTAKES
- Straightening the arms completely which turns the move into a press.
- Using too much weight and swinging the torso for momentum.
- Allowing the shoulders to roll forward during the contraction.
TIPS
- Visualize hugging a large barrel to maintain proper arm arc.
- Keep your shoulders down and back to isolate the chest.
- Focus on driving your elbows rather than pulling with your hands.
DETAILS
- Muscles
- Chest
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Chest fly
- Arms
- Both
- Arms straight or bent
- Bent arms
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Facing
- Facing away
- Pulley height
- Middle
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated