Before you start. This guide is for general education and is not medical advice. Check with your doctor before beginning an exercise program, start with a light resistance you can control, and stop if you feel pain in the shoulder or chest. Read our full exercise disclaimer.
What the cable fly does
A fly moves your arms in a wide arc toward the midline of your body, which is the main job of the pectoralis major. Unlike a bench press, the elbows stay in a fixed, slightly bent position, so the triceps do very little and the chest does most of the work. On a cable the resistance stays on the muscle through the whole arc, including the stretched position at the start, which is where dumbbell flies go slack.
Change the pulley height and you change which part of the chest leads:
| Pulley position | Hands travel | Emphasis |
|---|---|---|
| High (above shoulders) | Downward and together, finishing at hip height | Lower chest |
| Mid (shoulder height) | Straight across, finishing in front of the sternum | Middle chest |
| Low (near the floor) | Upward and together, finishing at upper-chest or eye height | Upper chest |
All three are the same movement pattern. Learn the mid fly first, then add the other two.
Setup
- Attachments: a D-handle on each cable.
- Pulley height: start at shoulder height for the mid fly.
- Weight: light. A resistance you can control for 12–15 repetitions with a 2-second lowering phase. On most machines that is one or two plates per side to begin with.
- Position: stand in the center of the machine, one foot forward in a split stance, knees soft, and take one step forward so the stacks lift slightly and the cables are under tension with your arms open.
How to do it: mid cable fly
- Grab a handle in each hand, palms facing forward, and step forward into your split stance. Your arms are open to the sides, elbows slightly bent, hands roughly in line with your shoulders.
- Brace your core and set your shoulders: chest up, shoulder blades gently pulled back and down. Hold this position for the whole set.
- Exhale and bring your hands together in a wide arc in front of your sternum, keeping the same small bend in the elbows. Think about bringing your upper arms together, not your hands.
- Squeeze the chest for a count of one at the point where the hands meet. Do not let the shoulders roll forward to get the hands closer.
- Inhale and open your arms back to the start over about two seconds, stopping when you feel a comfortable stretch across the chest, with your hands no further back than the line of your shoulders.
- Repeat for the set. Finish by stepping back toward the machine to lower the stacks under control before letting go of the handles.
High-to-low fly (lower chest)
Set the pulleys above shoulder height. The start and the elbow bend are the same; the hands now travel downward and together, finishing in front of your hips or lower stomach with the palms facing each other. Lean slightly forward from the hips, keep the back flat and let the arc do the work. Avoid turning it into a push: the elbows stay bent at the same angle throughout.
Low-to-high fly (upper chest)
Set the pulleys near the floor. Palms face forward and slightly up at the start, hands beside your hips. Sweep the hands upward and together, finishing in front of the upper chest or at eye level. Keep the torso upright and the shoulders down; the temptation on this version is to shrug the shoulders up as the hands rise.
Common mistakes
Bending and straightening the elbows. If the elbow angle changes, it is a press, and the triceps take over. Pick an angle and keep it.
Rolling the shoulders forward at the finish. It brings the hands an inch closer and takes the work off the chest and onto the front of the shoulder. Keep the shoulder blades set; the hands meet where they meet.
Going too deep at the stretch. Hands far behind the line of the shoulders put the shoulder joint in a weak position under load. Stop at a comfortable stretch.
Using momentum. Rocking the torso to start the rep means the weight is too heavy. Drop a plate and slow the lowering phase down.
Standing square with feet together. A split stance gives you a stable base so the cables cannot pull you backward.
Make it easier or harder
- Easier: single-arm fly with the free hand on the upright for balance; or kneel on a pad to take balance out of it.
- Harder: a 2-second pause at the squeeze; a slower 3-second lowering phase; or "1.5 reps" (full rep, then a half rep from the stretch).
- Variation: a seated fly on an adjustable bench placed between the uprights if your machine's spacing allows it.
Sets, reps and where it fits
The fly is an assistance exercise, not a main lift. Two to three sets of 10–15 repetitions after your pressing is a common place for it. Choose the load by the last two reps of the set: they should be hard but with the same form as the first two.
Safety
- Check the cables, pulleys and carabiners before every session.
- Set the pulley height with no tension on the cable, and make sure the pop-pin is fully seated.
- Step forward into the start position with the arms already bent; do not reach back for a handle that is under load.
- End every set by walking the stacks down. Do not let go of the handles with the stacks in the air.
- If you feel a sharp or pinching sensation in the front of the shoulder, stop. Shorten the range of motion or lower the pulleys on the next set, and if it persists, talk to a professional.
Choosing a machine for flies
A fly needs width between the pulleys. A true cable crossover gives the longest arc; a functional trainer works well with a slightly shorter range. Make sure the pulleys adjust from floor to overhead so you can do all three versions. If you are choosing a machine, send your room size on WhatsApp and we will tell you what fits.
More cable exercises
- Cable Crossover Exercises: The Complete Home Gym Guide
- Face Pull: The Best Shoulder Exercise You Are Probably Skipping
- Cable Lateral Raise: Side Delts With Tension From the First Inch
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The exercise guides on this site are for general education only and are not medical advice. Consult your physician before starting an exercise program. You exercise at your own risk. Read the full exercise disclaimer.