Exercise guide · Intermediate · Compound

Cable Standing Fly: How to Do It & Muscles Worked

The cable standing fly is a chest isolation exercise performed using a cable machine. It targets the pectoral muscles and also engages the deltoids and triceps. The movement requires good form, balance, and control to execute safely and effectively.

Primary muscles
Chest
Secondary muscles
Shoulders , Triceps
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable standing fly
Front view: muscles worked by the cable standing fly. Primary: chest. Secondary: shoulders and triceps.
Back view: muscles worked by the cable standing fly. Primary: chest. Secondary: shoulders and triceps.
Primary Secondary

How to do the cable standing fly

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

Sets, reps and programming

Suggested sets, reps and rest for the cable standing fly by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Standing Fly alternatives

More exercises that train the chest as their main target:

More chest exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.