TETSUCable Standing Fly
The Cable Standing Fly is a cable exercise for the chest that primarily targets the pectorals, with the deltoids and triceps assisting. Follow the 9 steps below for correct form, with an animated demonstration.
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How to do the Cable Standing Fly
- Attach the handles to the cables at chest height.
- Stand with your feet shoulder-width apart, facing away from the cable machine.
- Grasp the handles with an overhand grip, palms facing forward.
- Step forward slightly to create tension in the cables.
- Keep your core engaged and your back straight throughout the exercise.
- With a slight bend in your elbows, slowly bring your arms forward and together in front of your chest.
- Squeeze your chest muscles at the peak of the movement.
- Slowly reverse the movement, returning your arms to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Standing Fly work?
The Cable Standing Fly primarily targets the pectorals. The deltoids and triceps work as supporting muscles.
What equipment do I need for the Cable Standing Fly?
You need a cable machine to perform the Cable Standing Fly.
How many sets and reps of the Cable Standing Fly should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Standing 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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