Chest · Fly
Cable Fly
The Cable Fly mainly trains your chest. Also working: front delts.
Both cables
Standing, light pull
How to do it
- Take a step forward from the machine, slight split stance
- Bend your elbows slightly and keep them that way
- Bring your arms together in front of your body in a wide arc
- Squeeze your chest hard at the end, then open slowly
Coach’s tip
Fly weights are light enough that you can stand steady. If you still get pulled backward, lengthen your split stance.
Setup
Pulley
Both pulleys above shoulder height
Grip
Single handles
Load
Both cables
Needs two cable towers
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (fly). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Fly work?
Mainly the chest. The front delts help.
How do I set up the cable machine for the Cable Fly?
Pulley: Both pulleys above shoulder height. Grip: Single handles.
Can I do the Cable Fly on a single cable tower?
Not like this. The Cable Fly needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Single-Arm Cable Fly and Single-Arm Cuff Fly instead.
What can I do instead of the Cable Fly?
For the same movement: Lying Cable Fly, Low-to-High Cable Fly and Single-Arm Cable Fly. In DCFT you swap with one tap.
DCFT
The Cable Fly in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.