Cable Lying Fly
Description
The cable lying fly is a chest fly performed lying on a flat bench positioned between two low cable pulleys. The cables provide constant tension throughout the fly, unlike dumbbells which lose tension at the top. It is one of the best exercises for constant-tension chest isolation.
Muscle Group
Equipment Required
Cable Lying Fly Instructions
- Set two cable pulleys to their lowest position. Place a flat bench between them.
- Lie on the bench. Grip a D-handle in each hand.
- Start with arms extended above your chest, slight elbow bend, palms facing each other.
- Lower both arms out to the sides in a wide arc, maintaining the slight elbow bend.
- Lower until you feel a deep stretch across your chest.
- Pull the handles back together above your chest by squeezing your pecs.
- Squeeze at the top — the cables maintain tension here unlike dumbbells.
- Use moderate weight. Aim for 10 to 15 reps per set.
Cable Lying Fly Form & Visual
Cable Lying Fly Benefits
- Constant cable tension throughout — even at the top
- Superior to dumbbell fly for constant tension
- Deep chest stretch at the bottom
- Easy to load progressively
- Excellent for chest hypertrophy
- Joint-friendly with controlled loading
Cable Lying Fly Muscles Worked
- Pectoralis major
- Anterior deltoid
- Biceps brachii (slight stabilizer)
- Serratus anterior
Cable Lying Fly Variations & Alternatives
- Dumbbell Fly
- Cable Crossover (standing)
- Cable Middle Fly
- Incline Cable Fly
- Decline Cable Fly
