How to do the Cable Lying Fly
Cable Lying Fly is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Deltoids and Triceps.
Cable Lying Fly demonstration · © GymiaFit
Cable Lying Fly at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Deltoids, Triceps
- Equipment
- Cable
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Cable Lying Fly step by step
- 1Attach the handles to the cables and lie flat on a bench with your feet flat on the ground.
- 2Hold the handles with your palms facing each other and your arms extended straight above your chest.
- 3Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- 4Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position.
- 5Repeat for the desired number of repetitions.
Cable Lying Fly — questions
What muscles does the Cable Lying Fly work?
The Cable Lying Fly primarily targets the Pectorals. It also recruits the Deltoids, Triceps as secondary movers.
What equipment do I need for the Cable Lying Fly?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Lying Fly suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Cable Lying Fly?
Cable Decline Fly, Cable Incline Fly, Cable Incline Fly (on Stability Ball) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Lying Fly demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.