Exercise guide
Cable fly
Works your chest, with help from your front delts. Cable machine. Beginner friendly.
The animated demo for this exercise is in the members’ area.
Main muscleschest
Helpersfront delts
EquipmentCable machine
LevelBeginner friendly
In your plan3 sets of 12-15 reps
Rest1 minute
How to do it
- Set both pulleys at about shoulder height and step forward into a split stance.
- Start with arms wide and a soft bend in the elbows that stays the same all the way.
- Bring your hands together in front of your chest, as if hugging a big tree.
- Open back out for 2 seconds until you feel a stretch across your chest.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
Try it free for 7 daysSwaps
Swap it for one of these.
Machine taken, or different kit? These train the same muscles, so your plan stays on track.
More for your chest
Put the cable fly in a plan
built around you.
Free for 7 days. No card needed.
No card needed. 18+ only.