What muscles does Standing Cable Fly work?

The Standing Cable Fly primarily targets the Chest, specifically the Upper Chest, Lower Chest. It also engages secondary muscles including Shoulders.

How often should I do Standing Cable Fly?

For optimal results, include Standing Cable Fly in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Standing Cable Fly?

To perform Standing Cable Fly, you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Standing Cable Fly suitable for beginners?

Yes, beginners can perform Standing Cable Fly with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Standing Cable Fly at home?

Standing Cable Fly requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Standing Cable Fly

Learn how to do the Standing Cable Fly with proper form, setup, and execution.

This cable movement primarily targets chest, including upper chest, lower chest.

How to Perform Standing Cable Fly

1
Attach two single handles to the high pulleys of a cable machine and grab one in each hand.
2
Stand in the middle of the machine with one foot slightly in front of the other for balance.
3
Lean your torso slightly forward with your arms extended out to your sides and a slight bend in your elbows.
4
Bring your shoulders back, engage your abs, and take a breath.
5
Bring both handles down and together in an arc in front of your body, squeezing your chest at the top and exhale.
6
Slowly return your arms to the starting position and breathe in.
7
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.