Cable Fly.

How to do it.

1. Step 01

   Stand between two cable pulleys set at a desired height, grasping a handle in each hand.

2. Step 02

   Step forward slightly, maintaining a slight bend in your elbows.

3. Step 03

   Bring the handles together in front of your chest in a wide arc.

4. Step 04

   Squeeze your chest muscles forcefully at the point of contraction.

5. Step 05

   Control the movement as you slowly open your arms back to the starting position.

6. Step 06

   Feel a stretch in your chest at the furthest point of the eccentric phase.

Pro cues.

• Lead with your elbows, not your wrists, to engage the chest.

• Avoid excessive shoulder stretch to prevent injury.

• Maintain a consistent slight bend in your elbows throughout.

Questions, answered.

What is the Cable Fly?

An isolation movement emphasizing chest adduction and stretch, primarily targeting the pectorals.

What muscles does the Cable Fly work?

The Cable Fly primarily works your chest. It also recruits your front delts as secondary movers.

What equipment do I need for the Cable Fly?

You need a cable machine to perform the Cable Fly.

How many sets and reps should I do for the Cable Fly?

A typical prescription for the Cable Fly is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Cable Fly good for beginners?

The Cable Fly is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.