Cable Fly
Cable Fly is a isolation fly exercise for the chest. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Cable Crossover · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Set the pulley height before selecting the load.
- 2Stand or sit far enough away to keep cable tension at both ends of the repetition.
- 3Set the handles or pulleys so the hands travel through chest height.
- 4Start with a soft elbow bend and only open as far as the front of the shoulder remains comfortable.
How to perform it
- 1To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
- 2Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
- 3With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
- 4Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
- 5Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
- •Keep the cable aligned with the moving limb from start to finish
- •Hug a wide barrel
- •Move from the shoulder, not the elbow
- •Keep tension at the finish
Common mistakes
- •Turning the movement into a press
- •Overstretching the front of the shoulder
- •Using a load that forces momentum
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.