TETSUCable Fly
The Cable Fly is a cable exercise that primarily targets the pectorals. Follow the 6 steps below for correct form, with an animated demonstration.
pectorals
cable
How to do the Cable Fly
- 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.
- Start with your arms wide, elbows slightly bent and chest up.
- Bring the handles together in front of your chest in a hugging arc.
- Squeeze your chest for a beat, then return to the start under control.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Fly work?
The Cable Fly primarily targets the pectorals.
What equipment do I need for the Cable Fly?
You need a cable machine to perform the Cable Fly.
How many sets and reps of the Cable Fly should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Cable Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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