Demonstration
Watch the Form Demo
Technique
How to Do the Cable Fly
- Set both pulleys at chest height and take a handle in each hand.
- Step forward into a split stance until the cables are taut, arms open wide.
- Keep a fixed slight bend in your elbows.
- Sweep both hands together in a wide arc until they meet in front of your chest.
- Squeeze the chest hard for a beat at the middle.
- Open back up under control until you feel the stretch, then repeat.
Anatomy
Muscles Worked
Do This
Form Cues
- Keep a fixed slight bend in the elbows for the whole rep.
- Think about hugging a wide tree rather than pressing.
- Bring the handles together and hold the squeeze for a beat.
- Lead the movement from the upper arms and chest. The hands are just along for the ride.
Avoid This
Common Mistakes
- Bending and straightening the elbows, which turns it into a press.
- Letting the handles snap back and yank the shoulders into a stretch.
- Going so heavy that the torso lunges forward to close the arc.
- Racing through the middle of the rep, which is the only part of the arc the cables were set up for.
More to Explore
Variations & Related Exercises
Variations of this lift
Low Cable Crossover
Flat Dumbbell Fly
Incline Dumbbell Fly
Trains the same muscles
Alternating Dumbbell Bench Press
Assisted Machine Dip
Barbell Bench Press
Bench Dip
Cable Chest Press
Chest Dip
Put It Into Practice
Workouts Featuring This Lift
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