Cable Standing Fly

Cable Standing Fly


This exercise involves standing in a cable machine and performing a fly motion with your arms, targeting the chest muscles. The resistance is provided by the cable machine, allowing for a controlled and effective workout.

Muscle Group

Equipment Required

Cable Standing Fly Instructions

  1. Stand in the center of a cable machine with the pulleys set at shoulder height.
  2. Grasp the handles with an overhand grip and step forward to create tension in the cables.
  3. Keep your arms slightly bent and your palms facing forward.
  4. Slowly bring your arms forward and together in front of your body, squeezing your chest muscles as you do so.
  5. Pause for a moment at the end of the movement, then slowly release back to the starting position.
  6. Repeat for the desired number of repetitions.

Cable Standing Fly Form & Visual

Cable Standing Fly

Cable Standing Fly Benefits

  • Targets the chest muscles, specifically the pectoralis major and minor
  • Helps to improve upper body strength and muscle definition
  • Allows for a greater range of motion compared to traditional dumbbell fly exercises
  • Engages the stabilizer muscles in the shoulders and core
  • Can be easily adjusted to target different areas of the chest by changing the height of the cable pulleys

Cable Standing Fly Muscles Worked

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

Cable Standing Fly Variations & Alternatives