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Cable Fly

Cable Fly trains 2 of the 18 muscle groups Full Coverage tracks: Chest 90%, Front delts 15%.

Accessory Level: Beginner Cable machine Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Cable Fly - Start position
Start position
Cable Fly - Finish position
Finish position

How to do it

  1. Set both pulleys at about shoulder height and stand in the middle, one handle in each hand.
  2. Step forward into a split stance to load the cables, chest up.
  3. With a slight fixed bend in your elbows, sweep your hands together in front of your chest.
  4. Squeeze at the point where your hands meet, then let them travel back to a full stretch.
  5. Your elbows stay at the same angle throughout - bend them and it becomes a press.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Pec Deck Fly, it loads Front delts 5 points higher. It needs Cable machine where the other uses Machines. Compared with the Cable Chest Press, it loads Triceps 45 points lower, Front delts 20 points lower.

Other ways to train this

Other exercises for the Chest

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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