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All exercises

Cable lying fly

Intermediate

Cable lying fly is a isolation cable exercise for the chest, also working the front delts and triceps.

What it works

Primary muscle

Chest

Also works

Front deltsTriceps

Equipment
Cable
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Attach the handles to the cables and lie flat on a bench with your feet flat on the ground.
  2. 2Hold the handles with your palms facing each other and your arms extended straight above your chest.
  3. 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.
  4. 4Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Floor fly (with barbell)Barbell
  • Dumbbell incline one arm flyDumbbell
  • Cable incline flyCable
  • Cable low flyCable
  • Cable middle flyCable
  • Isometric chest squeezeBodyweight

Easier variations

  • Isometric chest squeezeBodyweight
  • Lever seated flyMachine

Harder variations

  • Cable one arm incline fly on exercise ballCable
  • Cable incline fly (on stability ball)Cable
  • Dumbbell one leg fly on exercise ballDumbbell
  • Dumbbell one arm chest fly on exercise ballDumbbell
Logged today · 90 seconds restCable lying fly

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More Chest exercises

  • Archer push upBodyweight
  • Assisted chest dip (kneeling)Machine
  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Band bench pressResistance band
  • Band chest flyResistance band