January 31, 2024

How to Perform the Cable Fly

cable fly

Standing cable fly, commonly referred to as cable crossover fly, is an isolation exercise designed to strengthen chest muscles. This workout should be performed after performing compound movements that exert your chest, and when your chest feels fatigued.

Exercise that works the pectoralis major and minor muscles as well as other secondary and stabilization muscles for strength and size growth. It's an excellent exercise for developing both strength and size in one exercise!

Target Muscles

Implementing cable flys into chest day is an excellent way to strengthen and increase pec size, but it is equally important to include other exercises targeting all parts of the chest as well.

Cable flyes are an effective single-joint movement to increase muscle hypertrophy and improve shoulder stability by strengthening the scapular muscles that run along either side of your spine. By performing them properly, this exercise can also strengthen scapular muscles to increase shoulder stability.

Standing cable flyes target the pectoralis major muscle, which runs along the front of your chest. Varying arm movement angle can target different sections of this muscle; an upward diagonal move targets its upper, or clavicular head; while downward movements work the lower head - both working various parts. Furthermore, reverse cable flyes can work your core and rear deltoids.


As the cable fly is an exercise involving numerous muscles, there are multiple ways it can be performed. By altering grip usage or pulling position on pulleys etc. it may be possible to target specific parts of pec muscles more specifically.

Pronated cable flys enable lifters to train the triceps brachii as well as chest muscles, providing extra benefit for lifters who have experienced elbow, wrist or biceps problems in the past.

An additional aspect of performing decline cable fly is shifting the resistance angle and emphasizing lower portions of your chest. Finally, cable crossover variation offers an advanced version of conventional cable fly exercise by crossing one arm over another at the apex of movement; it requires greater control to perform without creating momentum from shoulders or hips; making this exercise an excellent final piece to finish out your chest day workout!

Mistakes to Avoid

The cable fly is an isolation exercise designed to specifically target lower pectoral muscles that may otherwise go unused by other chest exercises. You can perform it with various variations to increase its effectiveness and challenge muscles in new ways; you could also add it as an addition to other chest exercises to further define an athlete's chest appearance. My favorite cable fly variation is single arm cable flys which add an element of difficulty while simultaneously emphasizing unilateral strength imbalances and muscle imbalances.

Low cable flys should be done carefully to prevent mistakes such as insufficient range of motion or rounding the back, which could put undue stress on shoulder and rotator cuff muscles over time and lead to injuries. Also important when performing low cable flys are keeping arms raised to front of torso at top repetition to allow full contraction.


Lying cable fly is an isolation exercise designed to build both muscle and strength in the chest muscles, ideal for creating a well-defined chest that showcases both your strength and aesthetic appeal. This movement targets not only pectoralis major and minor muscles, but also other secondary and stabilizer muscles such as triceps brachii, anterior deltoid serratus anterior abs and obliques for stability and aesthetic.

As part of your chest training session, lying cable fly should always follow compound lifts like bench press or dumbbell presses for maximum shoulder protection and to reduce strain on already taxed shoulders. Doing this can also help ensure a successful workout and help avoid injuries to these crucial body parts.

Proper form when performing this exercise is key, including keeping a slight bend in your elbows throughout its entire movement. Integrate lying cable flies into your workout regimen and witness first-hand their effect! You will quickly notice an improvement in both appearance and strength of chest muscles. As with all exercises, gradually increase weight, repetitions or time under tension each week in order to promote maximum muscle growth.

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