Exercise/Body/Strength/Cable Fly
Cable Fly
- Practice a chest isolation movement against cables, which keep resistance on the chest through the whole range.
Setup
- Set two cable pulleys slightly above shoulder height. Take a handle in each hand, step forward into a staggered stance, and let the arms open out to the sides with a slight bend in the elbows.
Practice
- Keeping the elbow bend fixed, draw the hands together in front of the chest. Pause for a second, then let the arms open slowly back to the start.
Dose and Progression
- Huberman suggests two to three work sets of 6 to 15 repetitions. Add resistance only while the elbow angle and stance stay steady.
Cues and Variations
- Reduce the load if you lean or step to finish a repetition. Moving the pulleys higher or lower changes the line of pull toward the lower or upper chest. A seated fly machine (pec deck) uses the same pattern with a fixed path and back support.
Sources