Cable Lying Fly

A chest isolation exercise performed on a bench. The cable setup ensures tension is maintained even at the top of the fly, unlike dumbbells.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Cable Crossover Machine

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on a flat bench between two pulleys. Hold handles with a neutral grip and slight elbow bend. Plant your feet for stability.

Instructions

1. Bring the handles together in an arc over your chest.
2. Squeeze the pectorals hard.
3. Lower the handles slowly to the sides.
4. Maintain a consistent elbow angle.
5. Keep your lower back flat.

Common Mistakes

1. Bending the elbows.
2. Crashing the handles.
3. Overstretching at the bottom.

Alternative Exercises

Wide Hand Push-Up

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Upright Shoulder External Rotation

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Upright Row

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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

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Suspended Push-Up

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Superman Push-Up

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Standing Up Straight Crossovers

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A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.