How to Perform the Cable Fly: Proper Form and Technique
Master the cable fly with our step-by-step guide. Learn how to isolate your chest muscles effectively using controlled cable resistance for better growth.
How to Perform
- Position the pulleys at shoulder height and grab both handles with a neutral grip.
- Step forward into a staggered stance to create stability and lean your torso slightly forward.
- Start with your arms extended out to your sides, keeping a slight bend in your elbows to protect the joints.
- Exhale and bring your hands together in a wide arc until they meet in front of your chest.
- Squeeze your pectoral muscles hard at the point of maximum contraction for one second.
- Slowly reverse the movement back to the starting position until you feel a deep stretch in your chest.
- Maintain the same slight bend in your elbows throughout the entire range of motion.
Common Mistakes
- Pressing the weight forward like a bench press instead of flying in an arc.
- Letting the weights slam together or move too quickly on the eccentric phase.
- Allowing the shoulders to round forward rather than keeping the chest proud.
- Using excessive momentum by swinging the torso back and forth.
Muscles Worked
Primary movers
- Chest
Stabilizers
- Front Deltoids
- Biceps Brachii
- Serratus Anterior
Related Guides
- Bench Press — Chest
- Benchpress Dumbbells — Chest
- Bent over Cable Flye — Chest
Chest · Chest