About this exercise
Cable flies are excellent for isolating and targeting the chest muscles, helping to improve chest shape and definition by allowing a full range of motion and continuous tension.
Cable fly
Step by step instructions, muscle activation and variants for the Cable fly.
EasyUpper chestMiddle chest
How to Perform
- Stand between two cable machines with handles at shoulder height.
- Grasp the handles and step forward, positioning one foot slightly ahead of the other for balance.
- With a slight bend in your elbows, bring your hands together in front of your chest.
- Slowly return to the starting position by extending your arms back to the sides, feeling a stretch in your chest.
- Repeat the movement, maintaining control and ensuring the chest does the work.
Muscle Activation
Primary
Upper chestMiddle chest
Secondary
Front shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Cable fly
The Cable fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.