Cable Standing Fly
Also known as: standing cable fly
What Cable Standing Fly really gives you is chest thickness through a full range, driven by unbroken cable tension.
How to do Cable Standing Fly
- Attach the handles to the cables at chest height.
- Stand with your feet shoulder-width apart, facing away from the cable machine.
- Grasp the handles with an overhand grip, palms facing forward.
- Step forward slightly to create tension in the cables.
- Keep your core engaged and your back straight throughout the exercise.
- With a slight bend in your elbows, slowly bring your arms forward and together in front of your chest.
- Squeeze your chest muscles at the peak of the movement.
- Slowly reverse the movement, returning your arms to the starting position.
Cable Standing Fly Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Standing Fly Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Easier and Harder Than Cable Standing Fly
Swap Cable Standing Fly For
Cable Standing Fly — Frequently Asked Questions
How do you do the Cable Standing Fly?
Attach the handles to the cables at chest height. Stand with your feet shoulder-width apart, facing away from the cable machine. Grasp the handles with an overhand grip, palms facing forward. 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 Standing Fly work?
The Cable Standing 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 Standing Fly should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Standing Fly good for beginners?
Not usually. The Cable Standing Fly is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Standing Fly?
Try the Dumbbell Incline Palm-in Press, Smith Wide Grip Bench Press or the Shoulder Tap Push-up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Standing Fly the same as the standing cable fly?
Yes. The Cable Standing Fly is also commonly called the standing cable fly. Different gyms and training programs label it differently, but "standing cable fly" refer to this same movement.
