Cable Fly
Also known as: cable flye, cable flys, cable flyes, standing cable fly, cable chest fly, mid cable fly, standing cable chest fly
With both pulleys at chest height and the handles meeting in front of your sternum, the cable fly loads the mid chest through a constant-tension arc. It differs from the cable crossover mainly at the finish: here the hands stop when they meet, which keeps the shoulders more conservative and makes it easier to pause and squeeze each rep.
How to do the Cable Fly
- Attach cables to both sides of a cable machine at chest height.
- Stand in the center of the machine with one foot slightly in front of the other.
- Grasp the handles with an overhand grip and extend your arms out to the sides.
- Keep a slight bend in your elbows and maintain a slight forward lean.
- Engage your chest muscles and bring your arms forward in a sweeping motion.
- Pause for a moment at the center, then slowly return your arms back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Imagine hugging a barrel rather than pushing a weight.
Muscles worked
Primary
Pectorals · Chest
On chest flies and cable crossovers the pecs pull the arms together in an arc and should feel a deep stretch at the bottom and a hard squeeze at the top.
Common mistakes
- Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
- Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
- Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
- Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Cable Fly work?
The Cable Fly primarily works the pectorals. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Cable Fly good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Cable Fly with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Cable Fly?
If you cannot do the Cable Fly, try the Barbell Rollout Fly, the Incline Single Arm Dumbbell Fly or the Incline Cable Fly. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Fly, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
Track the Cable Fly in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.