Cable Lying Fly

Also known as: lying cable fly

Beginner

Pectorals

Cable

Use unbroken cable tension to build pressing power across the chest: Cable Lying Fly slots into any chest session.

How to do Cable Lying Fly

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

Add to an AI Workout Plan All Chest Exercises Cable Chest Exercises All Cable Exercises

Cable Lying Fly Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Step back until the stack never rests at the top.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Move the pin one plate once the last rep feels easy.

Common Cable Lying Fly Mistakes

Setting the pulley at the wrong height for the line of pull

Match pulley height so the cable lines up with the working muscle.

Letting the shoulders roll forward at the bottom

Set the shoulder blades back and down before rep one and hold it there.

Easier and Harder Than Cable Lying Fly

Harder progression

Incline Barbell Bench Press

Swap Cable Lying Fly For

Drop Push Up

Band Bench Press

Dumbbell Around Pullover

Cable Lying Fly — Frequently Asked Questions

How do you do the Cable Lying Fly?

Attach the handles to the cables and lie flat on a bench with your feet flat on the ground. Hold the handles with your palms facing each other and your arms extended straight above your chest. Keeping 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. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Lying Fly work?

The Cable Lying Fly primarily targets the pectorals. It is classified as a chest exercise and is performed with a cable machine.

How many sets and reps of the Cable Lying Fly should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Lying Fly good for beginners?

Yes. The Cable Lying Fly is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Cable Lying Fly?

Try the Drop Push Up, Band Bench Press or the Dumbbell Around Pullover. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Lying Fly the same as the lying cable fly?

Yes. The Cable Lying Fly is also commonly called the lying cable fly. Different gyms and training programs label it differently, but "lying cable fly" refer to this same movement.