How to do the Cable Standing Fly
Cable Standing Fly is an intermediate 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 Standing Fly demonstration · © GymiaFit
Cable Standing Fly at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Deltoids, Triceps
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Cable Standing Fly step by step
- 1Attach the handles to the cables at chest height.
- 2Stand with your feet shoulder-width apart, facing away from the cable machine.
- 3Grasp the handles with an overhand grip, palms facing forward.
- 4Step forward slightly to create tension in the cables.
- 5Keep your core engaged and your back straight throughout the exercise.
- 6With a slight bend in your elbows, slowly bring your arms forward and together in front of your chest.
- 7Squeeze your chest muscles at the peak of the movement.
- 8Slowly reverse the movement, returning your arms to the starting position.
- 9Repeat for the desired number of repetitions.
Cable Standing Fly — questions
What muscles does the Cable Standing Fly work?
The Cable Standing Fly primarily targets the Pectorals. It also recruits the Deltoids, Triceps as secondary movers.
What equipment do I need for the Cable Standing 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 Standing Fly suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Standing 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 Standing 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.