Follow Us On Social Media
         
Chest

Standing Cable Fly: Video Tutorial & Exercise Guide

Workout Standing Cable Fly
Primary Muscle Group Chest
Secondary Muscle Group Shoulders, Triceps
Equipment Required Cable
Force Type Push
Mechanics Isolation
Exercise Type Strength
Difficulty Beginner

Standing Cable Fly: Video Tutorial & Exercise Guide

Table Of Contents

Muscle Groups

Primary Muscle

Chest

Secondary Muscles

Shoulders
Triceps

How to do the Standing Cable Fly – Step-by-Step Guide

  • Step 1: On a dual cable machine, set the pulley at chest height and stand between two stacks and grab the handle.
  • Step 2: Keeping your back straight and your core engaged, raise your arms to your sides, palms facing forward, and take a step or two ahead toward tension the cables.
  • Step 3: Stand with one leg out in front of you. Bend your elbows slightly so they don’t go behind your shoulders. This is your starting point.
  • Step 4: Spread your hands out in front of you in an arc, pausing when your hands touch, then slowly return to the starting position.
  • Step 5: Alternate the front legs for each set.

Standing Cable Fly Overview

This exercise is performed on the gym’s cable machine. Pull the cable to raise and lower the weight you need to work your arms, shoulders and chest muscles. Performing this upper-body exercise while standing will engage your core and provide stability.

This exercise is intermediate level. If you’re just starting out, it’s a good idea to have a trainer teach you the moves. Proper form is important to avoid making mistakes that can hurt you. Start with the smallest weight and move to heavier weights as you master the movement.

Benefits of The Standing Cable Fly

Cable fly exercises are a great way to strength your chest muscles.

The cable fly exercise is a great chest exercise. Helps achieve the V-shaped chest look. The biggest benefit of a cable fly is that it improves your posture, stabilizes your shoulders, and blends in with your body.

Cable flies also completely eliminate shoulder stress and rotator cuff issues. Cable flies are a great way to build strength and muscle in your chest, shoulders and arms.

Releted Exercises