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Chest · Cable · Intermediate

How to do Cable Lying Fly

The cable lying fly is a chest isolation exercise performed on a bench using cable machines. It targets the pectoral muscles and also engages the deltoids and triceps as secondary muscles. The movement involves lowering the arms in a wide arc and then bringing them back together, focusing on squeezing the chest.

Cable Lying Fly demonstration
Primary muscle
Chest
Also works
Deltoids and Triceps
Equipment
Cable
Level
Intermediate
Category
Chest

How to do Cable Lying Fly, step by step

  1. Attach the handles to the cables and lie flat on a bench with your feet flat on the ground.
  2. Hold the handles with your palms facing each other and your arms extended straight above your chest.
  3. Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
  4. Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position.
  5. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Cable Lying Fly →

Muscles worked

Cable Lying Fly works your chest as the main mover, with help from your deltoids and triceps.

Track Cable Lying Fly in SPLYT

Cable Lying 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.

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More chest exercises

All 164 chest exercises →

More with a cable

Every cable exercise → · The full exercise library →