Standing Cable Fly
Complete guide to Standing Cable Fly. Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires cable. Step-by-step instructions and expert tips.
How to Perform Standing Cable Fly
Attach two single handles to the high pulleys of a cable machine and grab one in each hand.
Stand in the middle of the machine with one foot slightly in front of the other for balance.
Lean your torso slightly forward with your arms extended out to your sides and a slight bend in your elbows.
Bring your shoulders back, engage your abs, and take a breath.
Bring both handles down and together in an arc in front of your body, squeezing your chest at the top and exhale.
Slowly return your arms to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |