Cable Lying Fly

Cable Lying Fly


The Cable Lying Fly is an exercise that targets the chest muscles. It involves lying on a bench and using cable pulleys to perform a fly motion, bringing the arms together in front of the chest. This exercise can help to build strength and definition in the chest muscles.

Muscle Group

Equipment Required

Cable Lying Fly Instructions

  1. Start by lying flat on your back on a bench or mat with your feet flat on the ground and your knees bent.
  2. Hold a cable handle in each hand with your arms extended straight up above your chest, palms facing each other.
  3. Slowly lower your arms out to the sides, keeping a slight bend in your elbows, until your hands are level with your chest.
  4. Pause for a moment, then slowly bring your arms back up to the starting position, squeezing your chest muscles as you go.
  5. Repeat for the desired number of reps.

Cable Lying Fly Form & Visual

Cable Lying Fly

Cable Lying Fly Benefits

  • Targets the chest muscles, specifically the pectoralis major and minor
  • Allows for a greater range of motion compared to traditional dumbbell fly exercises
  • Provides constant tension throughout the movement, leading to greater muscle activation and growth
  • Can be easily adjusted to target different areas of the chest by changing the angle of the cables
  • Engages the stabilizer muscles in the shoulders and core, improving overall strength and stability

Cable Lying Fly Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (anterior deltoids)

Cable Lying Fly Variations & Alternatives

  • Cable Standing Fly
  • Dumbbell Lying Fly
  • Dumbbell Standing Fly
  • Machine Lying Fly
  • Machine Standing Fly
  • Pec Deck Fly
  • Resistance Band Lying Fly
  • Resistance Band Standing Fly
  • Single Arm Cable Fly
  • Single Arm Dumbbell Fly
  • Single Arm Machine Fly
  • Single Arm Resistance Band Fly