Chest · Cable machine
Cable Standing Fly
The cable standing fly is an isolation exercise designed to target the chest with constant tension across the entire range of motion. It suits lifters of all experience levels and works best toward the end of a chest workout following compound presses.
- Muscles
- Chest
- Equipment
- Cable machine
- Type
- Strength
- Animation
- Men and women
How to do it
- Stand in the middle of a cable crossover machine with both pulleys set at chest height.
- Attach a single handle to each pulley and grab them with your hands.
- Stand with your feet shoulder-width apart, knees slightly bent, and lean your torso slightly forward.
- Start with your arms extended out to the sides at chest level, palms facing down, and a slight bend in your elbows.
- Inhale and brace your core. Exhale as you bring your hands down and together in front of your hips, in a sweeping motion.
- Keep your arms extended and elbows slightly bent throughout the movement.
- Focus on using your chest muscles to pull the handles down and inward.
- Control the movement as you slowly return your arms to the starting position, maintaining constant tension on the cables.
Common mistakes
- Bending and straightening your elbows during the rep turns the fly into a press and reduces chest isolation.
- Using torso momentum to heave the handles forward robs tension from the pecs and strains your lower back.
- Allowing the arms to travel too far back at the start places excessive stress on your shoulder joints.
- Shrugging your shoulders upward shifts tension into the upper traps instead of the chest.
Tips
- Maintain a fixed, slight bend in your elbows throughout the entire movement.
- Pause for one second at peak contraction in front of your hips to maximize pectoral engagement.
- Brace your core and hold a steady torso angle to prevent leaning or swinging.
Sets and reps
Aim for 3 to 4 sets of 10 to 15 repetitions with 60 to 90 seconds of rest between sets to focus on hypertrophy and muscle control.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How does the cable fly compare to dumbbell flyes?
Cables maintain constant mechanical resistance even at full contraction, whereas dumbbells lose peak load at the top of the movement.
Can this exercise be done at home without a cable machine?
Yes, you can replicate the movement by anchoring resistance bands at chest height or by performing floor dumbbell flyes.
