Cable Standing Fly
Expert Advice
Keep a slight bend in your elbows throughout the movement to maintain tension on your chest muscles and protect your joints.
How-to-do Steps
- Set the pulleys on a dual-cable machine to chest height and select the weight.
- Stand in the middle of the machine with your feet shoulder-width apart.
- Grasp the handles with your palms facing forward and extend your arms out to your sides.
- With a slight bend in your elbows, bring your hands together in front of your chest.
- Slowly return to the starting position while controlling the weight.
- Repeat for the desired number of repetitions.
Track Cable Standing Fly in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable Standing Fly primarily targets the Chest, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest70%
Secondary
Shoulders30%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Standing Fly work?
Cable Standing Fly primarily targets the Chest. Secondary muscles involved include Shoulders. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Standing Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Standing Fly suitable for beginners?
Cable Standing Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
