How to do the Cable Fly
Set the pulleys high, take a handle in each hand and step forward.
Lean slightly forward with your elbows softly bent.
Bring the handles down and together until they meet in front of your hips.
Return slowly, feeling the stretch in your chest.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Fly doesn’t suit your gym or your joints.
Train smarter
- How to build chest muscle: angles, volume and a chest dayHow to build chest muscle: pec anatomy in plain words, which angles matter, how many sets a week, technique tips and a complete chest day you can run.
- Mind muscle connection: what research says and when to use itDoes the mind muscle connection build more muscle? What studies show, why it helps on isolation work and lighter loads, when to skip it, how to practise it.
- Strength vs hypertrophy training: differences and overlapStrength vs hypertrophy training: how rep ranges, loads, rest and exercise choice differ, how much the two overlap, and how to combine them in one program.
