Incline Cable Fly.

How to do it.

1. Step 01

   Set an incline bench between two low cable pulleys.

2. Step 02

   Lie on the bench and grasp a D-handle in each hand.

3. Step 03

   Extend your arms slightly bent, palms facing each other.

4. Step 04

   Bring the handles together in an arc over your upper chest.

5. Step 05

   Squeeze your pectorals at the peak contraction.

6. Step 06

   Slowly return the handles to the starting position, feeling a stretch.

Pro cues.

• Use light-to-moderate loads to maintain control.

• Avoid excessive shoulder stretch at the bottom.

• Lead with your elbows, not your wrists, during the movement.

Questions, answered.

What is the Incline Cable Fly?

Isolation movement emphasizing upper chest adduction and stretch, using cables for constant tension.

What muscles does the Incline Cable Fly work?

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

What equipment do I need for the Incline Cable Fly?

You need a cable machine to perform the Incline Cable Fly.

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

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

Is the Incline Cable Fly good for beginners?

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