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Chest · Cable
Cable Lying Fly
Cable Lying Fly is a beginner isolation strength exercise that works the pectorals (chest), with the biceps assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Biceps · Biceps Brachii
How to do Cable Lying Fly
- Lie on a flat bench between a dual crossover machine and your feet flat on the floor. Grasp the handles with your palms facing up and arms extended to the sides at chest level.
- Raise the handles over your chest in a wide arc motion, keeping a slight bend in your elbows.
- Return to the starting position by lowering the handles out to your sides in a wide arc motion.
- Repeat for the desired number of repetitions.
Form tips
- Focus on the contraction of your chest muscles as you bring the handles together.
- Start with a lighter weight to ensure proper form and gradually increase the resistance as you build strength.
- Make sure the bench is stable and positioned securely between the cable machines.
Cable Lying Fly alternatives
More pectorals exercises
Cable Lying Fly FAQ
What muscles does Cable Lying Fly work?
Cable Lying Fly mainly works the pectorals in the chest (Pectoralis Major). The biceps work as secondary muscles.
What equipment do you need for Cable Lying Fly?
You need a cable.
How many sets and reps of Cable Lying Fly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Lying Fly good for beginners?
Yes. Cable Lying Fly is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Cable Lying Fly burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Lying Fly?
Other exercises for the pectorals include Machine Fly, Dumbbell Floor Fly, Dumbbell Incline Fly and Band Chest Fly.
For developers
Use Cable Lying Fly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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