Cable fly
Also known as: Cable crossover, Pec fly
A cable isolation movement that trains the chest through a big stretch and squeeze.
What it is
An isolation exercise where you bring two cable handles together in front of you in an arcing, hugging motion with slightly bent arms. Cables keep constant tension on the chest through a full stretch and contraction.
Muscles worked
Primary: Chest (pectorals). Secondary: Front deltoids.
How to perform it
- Set the pulleys and grab a handle in each hand, taking a staggered stance in the middle.
- With a slight, fixed bend in the elbows, start with arms open and a stretch across the chest.
- Bring the handles together in an arc in front of you, squeezing the chest at the end.
- Return under control to the open, stretched position without losing tension.
Common form faults
- Bending and straightening the elbows, turning it into a press. Keep a fixed, slight elbow bend so the movement comes from the shoulder joint and the chest.
- Going so heavy the shoulders roll forward at the stretch. Reduce the load and keep the shoulder blades set; the stretch should be felt in the chest, not the shoulder joint.
Programming
A good chest-isolation accessory that keeps tension where dumbbells lose it. Usually 10–15 reps with a deliberate stretch and squeeze, done after the main presses.
Plan your training
Variations & substitutions
Frequently asked questions
- Do I need flyes if I bench press?
- Not essential, but flyes add a stretch-focused, isolated chest stimulus that presses don't emphasise. They're a useful accessory if chest development is a priority.
- Cables or dumbbells for flyes?
- Cables keep tension on the chest throughout, including at the top; dumbbell flyes load the stretch heavily but lose tension near the top. Cables are generally the smoother choice for constant tension.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: