Cable Fly

Exercise Machine / Intermediate

0 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 46.99 lb
    average weight
  • 132.00 lb
    best weight
  • 57
    times logged
  • #142
    popularity rank

Average Sitewide Cable Fly Weight

  • 47.57 lb
    average weight
  • 132.00 lb
    best weight
  • 47
    times logged
  • #113
    popularity rank

Average Male Cable Fly Weight

  • 29.18 lb
    average weight
  • 40.00 lb
    best weight
  • 4
    times logged
  • #387
    popularity rank

Average Female Cable Fly Weight

How to do the Cable Fly:

Muscles Worked

Shoulders secondary Biceps secondary Middle back secondary Chest primary Muscles diagram

Details

The cable fly is a exercise machine exercise that primarily targets the chest and to a lesser degree also targets the shoulders, biceps, and middle back ...more

The cable fly is a exercise machine exercise that primarily targets the chest and to a lesser degree also targets the shoulders, biceps, and middle back.

The only cable fly equipment that you really need is the following: cable machine. There are however many different cable fly variations that you can try out that may require different types of cable fly equipment or maye even require no equipment at all.

Learning proper cable fly form is easy with the step by step cable fly instructions, cable fly tips, and the instructional cable fly technique video on this page. The cable fly is a push exercise for those with a intermediate level of physical fitness and exercise experience. Watch the cable fly video, learn how to do the cable fly, and then be sure and browse through the cable fly workouts on our workout plans page!

Tips

  1. Start with shoulder blades pinned back, then push cables forward to ending position.
  2. Squeeze chest together at ending position when cables cross over.
  3. Alternate feet in the staggered stance after each set.

Variations

  1. Perform one arm at a time. Alternating back and forth.
  2. Adjust the height of the cable pulleys from high to low. This will target different areas of the chest (at the low position you will have an underhand grip and at the middle position your palms will be facing each other.)

Types

  • Force Type: Push
  • Mechanics Type: Compound

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Equipment Needed

Tips

  1. Start with shoulder blades pinned back, then push cables forward to ending position.
  2. Squeeze chest together at ending position when cables cross over.
  3. Alternate feet in the staggered stance after each set.

Variations

  1. Perform one arm at a time. Alternating back and forth.
  2. Adjust the height of the cable pulleys from high to low. This will target different areas of the chest (at the low position you will have an underhand grip and at the middle position your palms will be facing each other.)

Types

  • Force Type: Push
  • Mechanics Type: Compound