← EXERCISE LIBRARYStrength
Cable Fly
An isolation movement arcing the arms together against constant cable tension, targeting the chest through a stretch. Used to add chest volume without heavy pressing.
- 01Set both pulleys to shoulder height and hold a handle in each hand.
- 02Step forward into a staggered stance with a slight forward lean.
- 03Keep a soft, fixed bend in the elbows throughout.
- 04Open the arms until the chest feels a stretch, then arc them together in front.
- 05Squeeze the chest at the front and return with control.
- 01Fixed elbow bend — hinge from the shoulders, not the elbows.
- 02Feel the stretch, then hug it together.
- 03Lead with the elbows, not the hands.
- 01Bending and straightening the elbows so it becomes a press — keep the angle locked.
- 02Using too much weight and losing the stretch — go lighter and feel the chest.
- 03Shrugging the shoulders up — keep them down and the chest proud.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.