Standing Cable Fly
Standing Cable Fly is a resistance exercise – shoulder horizontal adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Biceps brachii (stabilization)
- Exercise type
- Resistance exercise – shoulder horizontal adduction
Exercise technique
- Pulley setup
Set both pulleys at chest height and select equal loads.
- Take the handles
Grasp both handles, step between them and place one foot forward.
- Trunk
Brace your abdomen and keep your chest comfortably upright; balance the backward cable pull through your feet.
- Arm shape
Open your arms to the sides with a small, fixed elbow bend.
- Bring together
Exhale and sweep your hands toward one another in a semicircle in front of your chest.
- Open back
Slowly open your arms along the same arc, stopping before your shoulder heads roll forward.
- Keep the rhythm
Repeat without changing foot or torso position and without clashing the stack.
Key technique points
- Set the pulleys to equal heights.
- Maintain your elbow angle throughout the arc.
- Do not fall onto your front foot.
- Bring your hands together in front of your chest.
- Do not roll your shoulders forward.
- Control the backward cable return.
Common mistakes
Lunging forward with the torso
Do not thrust your chest forward to close your hands; stay stable through your feet and produce shoulder adduction.
Pressing through the elbows
Do not bend and straighten your arms during the fly; this turns it into a cable press.
Shoulders falling forward
Do not roll your shoulder heads forward uncontrollably to reach farther; keep them balanced on your rib cage.
Crossing too far
Do not force your hands far beyond each other; controlled convergence in front of your chest is enough.
Opening too far backward
Do not let the cable force your shoulders behind your torso; choose a comfortable opening range.
Clashing the stack
Do not release the return quickly and hit the plates together; control the opening as well as the closing.
Frequently asked questions
Standing Cable Fly: why is “Lunging forward with the torso” a mistake?
Do not thrust your chest forward to close your hands; stay stable through your feet and produce shoulder adduction.
Standing Cable Fly: why is “Pressing through the elbows” a mistake?
Do not bend and straighten your arms during the fly; this turns it into a cable press.
Standing Cable Fly: why is “Shoulders falling forward” a mistake?
Do not roll your shoulder heads forward uncontrollably to reach farther; keep them balanced on your rib cage.
Standing Cable Fly: why is “Crossing too far” a mistake?
Do not force your hands far beyond each other; controlled convergence in front of your chest is enough.
Standing Cable Fly: why is “Opening too far backward” a mistake?
Do not let the cable force your shoulders behind your torso; choose a comfortable opening range.
Standing Cable Fly: why is “Clashing the stack” a mistake?
Do not release the return quickly and hit the plates together; control the opening as well as the closing.
What should I focus on when doing Standing Cable Fly?
Set the pulleys to equal heights. Maintain your elbow angle throughout the arc. Do not fall onto your front foot. Bring your hands together in front of your chest. Do not roll your shoulders forward. Control the backward cable return.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.