Cable Standing Fly
Description
The cable standing fly (also called the cable crossover) is a chest isolation exercise performed standing between two cable pulleys. You bring the handles together in front of your body in a wide arc, contracting the pectorals throughout. The cables provide constant tension across the entire range of motion, making it one of the most effective chest finishers in any program.
Muscle Group
Equipment Required
Cable Standing Fly Instructions
- Set both cable pulleys to roughly chest height (or slightly higher for a high-cable fly biased toward the lower chest).
- Attach a single-handle (D-handle) to each pulley. Grip one handle in each hand and step forward to the center of the cable station.
- Stagger your stance for stability — one foot slightly forward. Lean your torso forward slightly.
- Start with arms out to the sides at chest height, elbows slightly bent. The cables should be under tension at the start.
- Brace your core and pull your shoulders down and back.
- Pull both handles together in a wide arc in front of your body. Keep the slight elbow bend fixed throughout — do not press.
- Bring the handles together in front of your chest. Squeeze your chest hard for one second.
- Slowly let the handles travel back out under control to the starting position. Feel the stretch in your chest at the end of each rep.
Cable Standing Fly Form & Visual
Cable Standing Fly Benefits
- Constant cable tension throughout the entire range of motion
- Builds chest size with a peak contraction in the center
- Provides a deep stretch at the end range
- Excellent finisher after compound pressing
- Allows easy adjustment of pulley height to bias upper, mid, or lower chest
- Easier on the shoulders than dumbbell flys for many lifters
Cable Standing Fly Muscles Worked
- Pectoralis major (sternal head and clavicular head depending on cable height)
- Anterior deltoid (secondary)
- Biceps brachii (stabilizer)
- Serratus anterior
- Core (stabilizer)
Cable Standing Fly Variations & Alternatives
- Cable Low Fly
- Cable Incline Fly
- Cable Decline Fly
- Cable Middle Fly
- Cable Seated Chest Fly
- Cable Crossover
- Single-Arm Cable Fly
- Pause Cable Fly (1-sec hold at peak)
- Bodyweight Standing Fly
