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Exercise guide
Cable Fly
An isolation movement for the chest using cable resistance for constant tension.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid
- Goals
- hypertrophy
- Equipment
- Cable machine
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand between two cable columns with handles attached to high pulleys.
- With a slight bend in your elbows, open your arms wide.
- Bring your hands together in front of your chest in a hugging motion.
- Slowly return to the starting position.
- Repeat.
Technique cues and common mistakes
- Maintain the same elbow bend throughout; do not press the weight.
- Step one foot forward for a stable, balanced stance.
- Control the stretch; do not let the cables yank your arms back.