Cable Fly
The cable fly is an isolation exercise that primarily trains the pecs, with the front delts assisting. Equipment: cables. Suited to intermediate lifters.
- Primary muscles
- Pecs
- Secondary muscles
- front delts
- Muscle group
- chest
- Equipment
- cables
- Movement pattern
- Isolation
- Difficulty
- Intermediate
- Also searched as
- cable flys, cable flyes, cable flies
Complete cable fly guides
- Proper formCable Fly: Proper Form, Step by StepDefinitive cable fly form guide: setup, execution cues, breathing, tempo, common mistakes and fixes. Safety-first instructions—stop on sharp pain.
- Muscles workedCable Fly: Muscles Worked and Best AlternativesDiscover which muscles the cable fly trains (primary and secondary), where it fits in a program, and 4 practical alternatives with when to pick each.
- Sets and repsHow Many Sets and Reps for the Cable Fly?Clear, evidence-informed sets, reps and frequency ranges for cable flys by goal (strength, hypertrophy, endurance), how to progress week-to-week, and signals to add weight versus reps.
- Common mistakesThe Most Common Cable Fly Mistakes (and How to Fix Them)Fix the most common cable fly mistakes — form, load, elbow angle, scapular control, tempo, and cable height — practical fixes to protect shoulders and save gains.
- At-home alternativesCable Fly Alternatives at Home (Minimal Equipment)Practical at-home substitutes for the cable fly using bands, dumbbells, and bodyweight. What each option preserves, what it loses, and when to train at the gym.
Related exercises
Train the same muscles or the same movement pattern.
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