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Cable Fly

Exercise Machine / Intermediate
  • Chest
  • Shoulders
  • Biceps
  • Middle Back
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  • Steps
  • Variations
  • Tips
  • Stats
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How to do the Cable Fly - Learn Proper Cable Fly Form

  1. Step 1: Stand between two high pulley cables with stirrup attachments.
  2. 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.
  3. 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.

Cable Fly Variations and Cable Fly Alternatives

  1. Variation 1: Perform one arm at a time. Alternating back and forth.
  2. Variation 2: Adjust the height of the cable pulleys from high to low. This will target different areas of the chest (at the low position you will have an underhand grip and at the middle position your palms will be facing each other.)

Cable Fly Tips

  1. Tip 1: Start with shoulder blades pinned back, then push cables forward to ending position.
  2. Tip 2: Squeeze chest together at ending position when cables cross over.
  3. Tip 3: Alternate feet in the staggered stance after each set.

Cable Fly Records and Cable Fly Statistics from Site Users

Cable Fly - Similar Exercises

ExercisePrimary MuscleDifficulty
Default ChestVery Easy
Default ChestIntermediate
Default ChestIntermediate
Default ChestBeginner
Default ChestIntermediate
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Cable Fly Workout Programs (Workout Plans that use the Cable Fly)

Workout PlanDifficulty
Thumb Expert
Thumb Intermediate
Thumb Intermediate
Thumb Expert
Thumb Expert
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Cable Fly Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Shoulders blue Biceps blue Middleback blue Chest orange

Cable Fly Equipment

Cable Fly Training Details

The cable fly is a exercise machine exercise that primarily targets the chest and to a lesser degree also targets the shoulders, biceps, and middle back.

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 push 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!

Cable Fly Sports


Cable Fly Force Type: Push
Cable Fly Mechanics Type: Compound
Cable Fly Other Names: Cable Flyes, Cable Flys

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