How to Do Cable Fly: Step by Step
- Set cables at chest height
- Step forward for slight stretch at start
- Bring hands together in a hugging arc motion
- Squeeze chest hard at peak contraction
Common Mistakes to Avoid
- Bending arms too much — keep the arc shape
- Using too much weight and turning it into a press
- Not getting full stretch at the start position
Cable Fly Tips
- Keep a slight bend in your elbows — this is a fly, not a press
- Vary the pulley height: high targets lower chest, low targets upper chest
- Cross your hands slightly at the end for extra contraction
- Use a weight you can control — swinging defeats the purpose
Muscles Worked
chest
Equipment
cable machine
Tracking
Count reps