Cable Fly
The cable fly brings two chest-height handles together in front of you in a wide arc, working your chest with help from your front delts.
ChestCableIsolationBoth sides
How to do a cable fly
- Set both pulleys at chest height, attach a handle to each and grab one in each hand.
- Step forward into a split stance, arms out to the sides with a slight bend in the elbows.
- Bring your hands together in front of your chest in a wide arc.
- Open your arms slowly along the same arc until you feel a stretch across your chest.
Tips
- Keep the same elbow bend for the whole set.
- Squeeze your chest for a moment when your hands meet.
Common mistakes
- Bending and straightening your elbows, which turns it into a press.
- Letting the cables pull your arms too far back.
Cable Fly muscles worked
Main: Chest; also: Front delts.
Sets and reps
3 × 10–15
Alternatives
FAQ
Where should the pulleys be for a cable fly?
At chest height for the middle chest; set them high for the lower chest or low for the upper chest.
Cable fly or dumbbell fly?
Cables keep tension on your chest when your hands meet; dumbbells give a bigger stretch at the bottom. Both work.