Cable Fly

Guide:

Step 1: Stand between two high pulley cables with stirrup attachments.

  • Step 2: Hold left handle in left hand and right handle in right hand with an overhand grip (palms facing down). Stand upright in a staggered stance with arms outstretched but slightly bent so that knuckles are facing forward.. This is the starting position.
  • Step 3: Begin exercise by pushing cables forward and together so that your wrists cross when arms are fully extended. Pause, then slowly reverse movement back to starting position. This completes one rep.
  • Primary
  • Secondary

Muscles Worked

Middle back secondaryShoulders secondaryBiceps secondaryChest primary

Details

The cable fly is a exercise machine exercise that primarily targets the chest and to a lesser degree also targets the middle back, shoulders and biceps.
The only cable fly equipment that you really need is the following: cable machine. There are however many different cable fly variations that you can try out that may require different types of cable fly equipment or maye even require no equipment at all.
Learning proper cable fly form is easy with the step by step cable fly instructions, cable fly tips, and the instructional cable fly technique video on this page. The cable fly is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the cable fly video, learn how to do the cable fly, and then be sure and browse through the cable fly workouts on our workout plans page!

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