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Exercise Library / Chest

Cable Fly

How to do the Cable Fly with proper form, step by step.

Muscle group
Chest
Equipment
Cable
Cable Fly video demo

Video: “STOP F*cking Up Cable Flys (PROPER FORM!)” by ATHLEAN-X™ on YouTube.

How to do the Cable Fly

  1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
  2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
  3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
  4. Pause at the end of the motion before returning the handles to the start position.

Cable Fly start and finish positions

Cable Fly: Starting position
Starting position
Cable Fly: Ending position
Ending position

Track your Cable Fly progress

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More chest exercises

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