Exercise library
Cable Fly
The cable fly keeps constant tension on the chest through the whole range, making it a great isolation move for shape and a strong squeeze.
CableChestIntermediate
- Equipment
- Cable
- Focus
- Chest
- Level
- Intermediate
- Suggested sets
- 3 sets of 12–15 reps.
- Muscles worked
- ChestShoulders
How to do it
- 1Set both pulleys high and hold a handle in each hand.
- 2Step forward into a staggered stance with a slight forward lean.
- 3Keep a soft, fixed bend in your elbows.
- 4Bring your hands together in front of your chest in a wide arc.
- 5Squeeze your chest, then return slowly to the stretched position and repeat.
Tips & tricks
- Lead with your elbows and squeeze your chest at the front.
- Keep the tension constant by controlling the return.
- Adjust pulley height to target different parts of the chest.
Common mistakes
- Turning it into a press by bending your elbows.
- Using too much weight and recruiting your shoulders.
- Letting the handles snap back without control.
