At a glance
| Equipment | Cable |
|---|---|
| Experience level | Beginner |
| Movement pattern | Horizontal push |
| Primary muscle | Chest |
| Also works | Front Deltoids |
The movement, step by step.
- Set two pulleys around shoulder height and attach single handles. Take a split stance between them with arms open and elbows softly bent.
- Step forward enough to tension the cables, then brace with ribs over the pelvis.
- Bring the hands forward in an embracing arc until they meet in front of the chest, keeping the elbow bend steady.
- Open the arms slowly to a comfortable chest stretch without letting the weights pull your shoulders far behind you.
Technique cues
- Think of bringing your upper arms together.
- Keep the torso still as the cables move.
- Use a comfortable stretch rather than maximum reach.
Common mistakes
- Straightening and bending the elbows on every rep like a press.
- Letting heavy cables yank the shoulders backward.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Standing Cable Chest Fly — National Academy of Sports Medicine (NASM).
- How to do a Cable Crossover | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Cable - Fly, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.