Chest · Fly
Standing Chest-Height Fly
The Standing Chest-Height Fly mainly trains your chest. Also working: front delts.
Both cables
Standing, light pull
How to do it
- One step in front of the machine, arms out to the sides, elbows slightly bent
- Bring the hands together in a level arc in front of your chest
- Squeeze briefly in front
- Open slowly until the chest is stretched
Coach’s tip
At chest height the fly hits the middle of the chest. From above it shifts to the lower chest, from below to the upper chest.
Setup
Pulley
Both pulleys at chest 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 Standing Chest-Height Fly work?
Mainly the chest. The front delts help.
How do I set up the cable machine for the Standing Chest-Height Fly?
Pulley: Both pulleys at chest height. Grip: Single handles.
Can I do the Standing Chest-Height Fly on a single cable tower?
Not like this. The Standing Chest-Height 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 Standing Chest-Height Fly?
For the same movement: Cable Fly, Lying Cable Fly and Low-to-High Cable Fly. In DCFT you swap with one tap.
DCFT
The Standing Chest-Height 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.