Cable Flyes Guide

The Cable Fly is an isolation exercise for the pectoralis major performed on a cable machine. Unlike dumbbell flyes, the cable provides consistent tension throughout the entire arc, making it highly effective for chest hypertrophy and the pump.

How to perform:

1. Set both pulleys to chest height (or slightly above). Stand in the centre, holding one handle in each hand.
2. Step forward slightly so there's tension on the cables, arms extended out to your sides with a soft elbow bend.
3. Bring both hands together in front of you in a hugging arc, squeezing the chest at the peak contraction.
4. Slowly return to the start position, controlling the cables as your arms spread apart.

Key tips:

• Keep the elbow angle fixed — this is a shoulder joint movement, not an arm press.
• Adjust pulley height to shift emphasis: lower pulleys target the upper chest; higher pulleys hit the lower chest.
• Squeeze and hold briefly at the point of peak contraction for maximum muscle activation.