Chest · Cable · Beginner
How to do Cable Fly
The cable fly brings two cable handles together in front of your chest in a wide hugging motion. Because the cables pull outward the whole time, the chest stays under tension through the full range, including the squeeze at the end where dumbbells go slack.
How to do Cable Fly, step by step
- Set both pulleys around shoulder height, take a handle in each hand and step forward so your arms are pulled back and out to the sides.
- Stand in a staggered stance with a slight bend in your elbows and your chest up.
- Bring the handles together in front of your chest in a wide arc, keeping the bend in your elbows fixed.
- Squeeze briefly, then let your arms open back out under control until you feel a stretch across your chest.
Station taken, or training at home? Alternatives to Cable Fly →
Muscles worked
Cable Fly works your chest as the main mover.
Track Cable Fly in SPLYT
Cable Fly is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
