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Chest

Cable Fly

The Cable Fly is a strength exercise on a cable machine for your chest. Share of the load in the Zulta muscle model: mid chest 45%, upper chest 16% and front delts 14%.

Also known as: mid cable fly

Level: BeginnerEquipment: CableSingle-joint (isolation)

How to do it

  1. Set both pulleys at chest height and clip a single handle to each.
  2. Hold a handle in each hand and step forward into the middle with a split stance.
  3. Open your arms wide at chest height with the elbows slightly bent and the chest up.
  4. Bring the handles together in front of your chest in a wide hugging arc.
  5. Let the arms open slowly until your hands are level with your shoulders.

Tips

  • Keep the handles at chest height the whole way so the line of pull stays horizontal.
  • Stand far enough forward that the plates stay lifted at the fully open position.

Common mistakes

  • Pressing the handles forward instead of sweeping them together.
  • Letting the shoulders roll forward at the end of each rep.
  • Using so much weight that the torso twists or rocks.

Muscles worked by the Cable Fly

  • Mid chest Primary45%
  • Upper chest Secondary16%
  • Front delts Secondary14%
  • Lower chest Primary14%
  • Biceps (short head) Minor4%
  • Serratus anterior Stabilizer4%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A fly is pure shoulder horizontal adduction with the elbow fixed, so the pec does nearly all the work and the triceps drop out.

Cable Fly alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Cable Fly work?

Mainly the mid chest and lower chest. The upper chest and front delts assist.

Is the Cable Fly good for beginners?

Yes. The Cable Fly is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Cable Fly?

For example the Band Fly, Dumbbell Fly and TRX Chest Fly. They train mostly the same muscles, some with different equipment.

How do you make the Cable Fly harder?

Add weight or reps, or move on to the Flat Bench Cable Fly and TRX Chest Fly.

Sources

  • Welsch et al. 2005, JSCR 19(2):449-452 (bench, incline, fly)
  • Solstad et al. 2020, J Sports Sci Med 19(4):645-651 (bench press vs fly)

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