How to do it
- Set both pulleys to chest height and take a staggered stance in the middle.
- With a soft, fixed elbow bend, bring your hands together in front of your sternum.
- Let the cables pull your arms back until you feel a full stretch, then reverse.
Cues that matter
- Imagine hugging a barrel — the elbow angle never changes.
- Squeeze for a full second where the hands meet.
Common mistakes
- Turning it into a press by bending and straightening the elbows.
- Going so heavy that the shoulders take over from the chest.
Muscles worked
Primary
- Chest
- Mid chest
Also works
- Front delts
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Cable Fly in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the chest with different equipment — for a day the cable is taken, or a gym that does not have one.