PlanWorkouts

Exercise 0227 · REF Pr9Rhf4

Cable Standing Fly exercise animation

Cable Standing Fly

Category
Chest
Equipment
Cable
Target
Pectorals

Standing for a cable fly keeps the exercise similar to a bench fly in terms of muscle recruitment, but removes the stability the bench normally provides, so the core has to brace throughout. It's a common finishing move for chest day specifically because the constant cable tension keeps the pecs working even as fatigue sets in. Leaning slightly forward from the hips helps keep the tension on the chest rather than the front delts.

How to Do the Cable Standing Fly

  1. Attach the handles to the cables at chest height.
  2. Stand with your feet shoulder-width apart, facing away from the cable machine.
  3. Grasp the handles with an overhand grip, palms facing forward.
  4. Step forward slightly to create tension in the cables.
  5. Keep your core engaged and your back straight throughout the exercise.
  6. With a slight bend in your elbows, slowly bring your arms forward and together in front of your chest.
  7. Squeeze your chest muscles at the peak of the movement.
  8. Slowly reverse the movement, returning your arms to the starting position.
  9. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Standing Fly primarily targets the Pectorals, with Deltoids as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have cable? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Cable Standing Fly work?
The Cable Standing Fly primarily targets the pectorals, with the deltoids and triceps assisting.
What equipment do I need for the Cable Standing Fly?
The Cable Standing Fly is done with a cable.
What's a good alternative to the Cable Standing Fly?
If you don't have access to a cable, the Archer Push Up targets the same pectorals using body weight instead.