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Exercises Cable Fly

Dual cable machine exercise · Chest

Cable Fly

Use a soft elbow bend to bring the cable handles together, keeping the movement smooth instead of turning it into a press.

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Dual cable chest fly illustration showing the handles brought together in front of the chest.
Cable Fly · controlled position
EquipmentDual cable machine
Primary muscleChest
Also worksFront delts

The movement

How to do a cable fly

Use a steady range and keep each rep controlled from start to finish.

  1. 01

    Set the pulleys and choose a stance

    Adjust both cable handles to a height that matches the path you want to train. Stand between the stacks with a stable split stance if needed.

  2. 02

    Take the handles with soft elbows

    Hold one handle in each hand and keep a small bend in the elbows that you can maintain throughout the rep.

  3. 03

    Bring the arms together

    Move the hands in an arc in front of your chest without changing the elbow bend into a press.

  4. 04

    Open to a comfortable stretch

    Return slowly until you feel a comfortable chest stretch. Stop before the shoulders are pulled too far behind you.

Muscles worked

Where the cable fly works.

PrimaryChest
SupportingFront delts

Form cues

Make every rep controlled.

  • Keep a soft, consistent bend in the elbows.
  • Move the upper arms around the chest rather than pushing through the wrists.
  • Keep your trunk steady as the cables pull back.

What to watch for

Common mistakes

  • Bending and straightening the elbows like a press.
  • Letting the cables pull the arms too far behind the body.
  • Snapping the handles together at the finish.

Keep your options open

Alternatives and related exercises

Dumbbell chest flyPec deckBench press
Bench PressIncline Dumbbell PressBarbell Overhead Press

Good to know

Cable Fly questions.

What muscles do cable flyes work?

The chest performs most of the arm movement, with the front shoulders assisting. Keep a consistent elbow bend so the fly does not become a press.

What is the difference between high-to-low and low-to-high cable flyes?

The pulley height changes the direction of the arm path. These are variations of the fly; neither angle completely isolates one part of the chest.

How far back should I open my arms?

Only go as far as your shoulders stay comfortable and controlled. A deeper stretch is not useful if it pulls the shoulder into an uncomfortable position.

Can I track cable fly sets in Lightweight?

Yes. Save the variation and pulley setup with your routine, then log load and reps consistently.

Your next set

Put your progress in one place.

Log your workout, keep previous sets close, and see how your training changes over time.

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