Cable Lying Fly

Target muscle

Pectorals

Also works

Deltoids, triceps

Equipment

Cable

Body part

Chest

How to do the cable lying fly

1. Attach the handles to the cables and lie flat on a bench with your feet flat on the ground.
2. Hold the handles with your palms facing each other and your arms extended straight above your chest.
3. 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.
4. Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the chest (pectorals). The deltoids and triceps work as secondary muscles. See all chest exercises or every cable exercise.