Cable Standing Fly

Cable Standing Fly

The Cable Standing Fly is a highly effective exercise that targets the muscles of your chest, primarily the pectoralis major. This exercise is performed using a cable machine and is great for both beginners and advanced fitness enthusiasts. The cable provides constant tension throughout the movement, resulting in greater muscle activation and development. The Cable Standing Fly primarily works the muscles responsible for horizontally adducting your arms, which means bringing your arms inward towards the midline of your body. By performing this exercise, you can build a strong and defined chest, as well as improve upper body strength and stability. One of the key advantages of the Cable Standing Fly is its versatility. You can easily adjust the amount of weight and the positioning of the pulleys to target different areas of your chest. By using a lower pulley setting, you can focus on the lower portion of your chest, while a higher pulley setting shifts the emphasis to the upper chest muscles. To get the most out of the Cable Standing Fly, it's important to maintain proper form throughout the movement. This includes engaging your core, keeping your shoulders down and back, and avoiding excessive swinging or jerking motions. Start with a weight that challenges you but still allows you to perform the exercise with proper form. As you become stronger, gradually increase the weight to continue progressing and stimulating muscle growth. Remember, consistency is key. Include the Cable Standing Fly in your chest workouts regularly, aiming for 2-3 sets of 10-15 repetitions. Combine it with other compound exercises like the bench press and push-ups to create a well-rounded and effective chest training routine.


  • Stand facing the cable stack with your feet shoulder-width apart and knees slightly bent.
  • Grasp the handles with an overhand grip and extend your arms straight out to the sides, parallel to the floor.
  • Keep a slight bend in your elbows throughout the exercise to prevent joint stress.
  • Exhale and bring your hands together in front of your body, keeping your arms straight but not locked. Squeeze your chest muscles as you do this.
  • Inhale and slowly return to the starting position, allowing your arms to extend out to the sides again.
  • Repeat for the desired number of repetitions, maintaining control and proper form throughout the movement.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the chest muscles effectively.
  • Increase the weight gradually to continue making progress and challenging your muscles.
  • Incorporate a full range of motion by squeezing your chest muscles together when bringing the cables together.
  • Avoid using excessive momentum or swinging during the exercise to prevent injury and maximize muscle engagement.
  • Engage your core muscles and keep your back straight throughout the movement to maintain stability and prevent strain.
  • Ensure that your shoulders remain relaxed and not hunched during the exercise to prevent unnecessary tension.
  • Maintain a controlled and steady pace throughout the exercise to maximize muscle activation.
  • Breathe properly by exhaling during the concentric phase (bringing the cables together) and inhaling during the eccentric phase (returning to the starting position).
  • Consider incorporating various grip positions, such as neutral or pronated grips, to target different areas of the chest muscles.
  • Remember to warm up adequately beforehand and cool down properly afterward to reduce the risk of injury and muscle soreness.


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