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Chest

Seated Cable Fly

The Seated 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%.

Level: BeginnerEquipment: CableSingle-joint (isolation)

How to do it

  1. Place an upright bench centred between two pulleys set at shoulder height and clip a single handle to each.
  2. Take a handle in each hand and sit with your back against the pad and your feet flat.
  3. Open your arms wide at chest height with the elbows slightly bent.
  4. Bring the handles together in front of your chest in a wide arc.
  5. Open the arms slowly until the hands are in line with your shoulders.

Tips

  • The backrest removes body sway, so move slowly and feel the chest.
  • Keep the shoulders down and the chest lifted.

Common mistakes

  • Leaning forward off the pad to finish the rep.
  • Bending the elbows into a press.
  • Letting the cables pull the arms behind the body.

Muscles worked by the Seated 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.

Seated Cable Fly alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Seated Cable Fly work?

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

Is the Seated Cable Fly good for beginners?

Yes. The Seated 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 Seated 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 Seated 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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