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All exercises

Cable standing fly

Intermediate

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

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  • Band bench pressResistance band
  • Band chest flyResistance band