TETSUCable Fly vs Roller Seated Shoulder Flexor Depresor Retractor
The Cable Fly and the Roller Seated Shoulder Flexor Depresor Retractor both train the pectorals as their primary muscle. The Cable Fly uses a cable while the Roller Seated Shoulder Flexor Depresor Retractor uses a roller. Here is how they compare and when to pick each.
Side-by-side comparison
| Cable Fly | Roller Seated Shoulder Flexor Depresor Retractor | |
|---|---|---|
| Primary muscle | pectorals | pectorals |
| Body part | pectorals | chest |
| Supporting muscles | — | deltoids and triceps |
| Equipment | cable | roller |
| Steps in our guide | 6 | 5 |
How each one starts
Cable Fly — first steps
- Set both pulleys to chest height and choose a light to moderate weight.
- Hold a handle in each hand and step forward into a staggered stance.
Roller Seated Shoulder Flexor Depresor Retractor — first steps
- Sit on a flat surface with your legs extended in front of you.
- Hold the roller with both hands, palms facing down, and place it on your thighs.
Full step-by-step guides are linked below.
Which should you choose?
The Cable Fly keeps constant tension on the muscle through the whole range of motion. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the pectorals adapting.
Full form guides
Common questions
Is the Cable Fly better than the Roller Seated Shoulder Flexor Depresor Retractor?
Neither is universally better — both train the pectorals as the primary mover. The Cable Fly keeps constant tension on the muscle through the whole range of motion, while the Roller Seated Shoulder Flexor Depresor Retractor offers a different stimulus. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Cable Fly and the Roller Seated Shoulder Flexor Depresor Retractor in the same program?
Yes, but usually not in the same session — they overlap heavily on the pectorals. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Cable Fly and the Roller Seated Shoulder Flexor Depresor Retractor work the same muscles?
The primary muscle is the same: the pectorals. Supporting muscles differ slightly — minimal assistance for the Cable Fly versus deltoids and triceps for the Roller Seated Shoulder Flexor Depresor Retractor.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.