Step by step instructions, muscle activation and variants for the Cable Lying Fly.
A chest fly performed lying flat on a bench positioned between two low cable pulleys. Cables maintain constant tension throughout the full range of motion, providing a superior stretch and peak contraction compared to dumbbells, making this an excellent movement for mid-chest hypertrophy.
Common mistakes content is coming soon.
The Cable Lying 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.