TETSUCable Lying Fly
The Cable Lying Fly is a cable exercise for the chest that primarily targets the pectorals, with the deltoids and triceps assisting. Follow the 5 steps below for correct form, with an animated demonstration.
pectoralschest
deltoidstriceps
cable
How to do the Cable Lying Fly
- Attach the handles to the cables and lie flat on a bench with your feet flat on the ground.
- Hold the handles with your palms facing each other and your arms extended straight above your chest.
- Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Lying Fly work?
The Cable Lying Fly primarily targets the pectorals. The deltoids and triceps work as supporting muscles.
What equipment do I need for the Cable Lying Fly?
You need a cable machine to perform the Cable Lying Fly.
How many sets and reps of the Cable Lying Fly should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Lying 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.
Track it in Tetsu
Log your sets, see your chest volume climb, and let AI plan your week. Scan the code or grab the app — free to start.