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Cable Fly

Learn how to do cable fly with a clear setup, controlled movement, and a technique you can repeat.

ChestCable7 technique steps

See the movement

Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.

How to do cable fly

  1. Attach cables to both sides of a cable machine at chest height.
  2. Stand in the center of the machine with one foot slightly in front of the other.
  3. Grasp the handles with an overhand grip and extend your arms out to the sides.
  4. Keep a slight bend in your elbows and maintain a slight forward lean.
  5. Engage your chest muscles and bring your arms forward in a sweeping motion.
  6. Pause for a moment at the center, then slowly return your arms back to the starting position.
  7. Repeat for the desired number of repetitions.
Cable Fly exercise illustration

Cable Fly: muscles worked

Primary focus: chest.

Chest
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you do cable fly?

Attach cables to both sides of a cable machine at chest height. Stand in the center of the machine with one foot slightly in front of the other. Grasp the handles with an overhand grip and extend your arms out to the sides.

What muscles does cable fly work?

Cable Fly primarily trains the chest. The exact demand depends on your setup, range, and chosen load.

What is the best technique for cable fly?

Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight.

What can I do instead of cable fly?

Related options include Cable Chest Press, Flat Bench Cable Flyes, Incline Cable Chest Press. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing cable fly and the related movements above to compare equipment and technique choices.

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