Animated GIF · Available via API
gif_boxCable Standing Fly
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
CableCategory
strength
Mechanic
isolation
Cal/min
5.5
Force
push
Cable Standing Fly is a 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.
list_alt Step-by-Step Instructions
Attach the handles to the cables at chest height.
Stand with your feet shoulder-width apart, facing away from the cable machine.
Grasp the handles with an overhand grip, palms facing forward.
Step forward slightly to create tension in the cables.
Keep your core engaged and your back straight throughout the exercise.
With a slight bend in your elbows, slowly bring your arms forward and together in front of your chest.
Squeeze your chest muscles at the peak of the movement.
Slowly reverse the movement, returning your arms to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Pectorals — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Standing too close to or too far from the pulley, which changes the resistance curve and can take tension off the target muscle at the top or bottom of the rep.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Cable Standing Fly is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Chest movements first. It fits well in programs focused on strength training and pairs naturally with other Chest movements in a balanced routine.
grid_view More Chest Exercises
Use this data in your app
Access Cable Standing Fly and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Chest exercises