Cable Flye

How to do it

Set up

1. Set both pulleys to roughly shoulder height for a mid-chest flye.
2. Take a handle in each hand and step forward into a staggered stance.
3. Lean slightly forward from the hips with a soft bend in the elbows.

Perform the rep

1. Bring your hands together in a wide hugging arc in front of your chest.
2. Squeeze at the point where your hands meet, and let them cross slightly for a stronger contraction.
3. Return slowly, opening the arms until you feel a stretch across the chest.
4. Keep the elbow angle fixed: it is a flye, not a press.

Common mistakes

1. Bending and straightening the elbows

   That turns the movement into a pressing motion and hands the work to the triceps. Set the elbow angle at the start and hold it.

2. Going too heavy

   Excess weight forces the shoulders to help and shortens your range. Flyes are a feel exercise: pick a weight you control at the stretch.

3. Stopping at the midline

   The chest is fully shortened when your arms cross past centre. Letting the handles cross adds range that dumbbells physically cannot.

How to programme it

Variations

• High-to-low cable flye: lower chest
• Low-to-high cable flye: upper chest
• Pec Deck, same job, more stable, less setup

Frequently asked questions

More chest exercises