Cable Chest Fly

Technique

Set the cables to chest height. Stand in the center and hold the handles with palms facing each other. Bring your hands together in front of your chest in a hugging motion, keeping a slight elbow bend. Slowly open back out to feel a full stretch in the chest.

Steps

1. Set both pulleys to chest height and grasp the handles with palms facing inward
2. Step into a stable split stance and brace your core
3. Hold your arms open with a slight, fixed bend in your elbows
4. Sweep the handles together in front of your chest in a hugging motion
5. Slowly open your arms until you feel a controlled chest stretch

Common mistakes

• Turning the fly into a press by excessively bending the elbows
• Letting the shoulders roll forward as the handles meet
• Using momentum or allowing the weight to pull the arms back
• Opening the arms beyond a comfortable chest stretch

Variations

• Low-to-high cable fly
• High-to-low cable fly
• Single-arm cable chest fly
• Staggered-stance cable chest fly

FAQ