# Cable Fly

URL: https://heatsy.app/ex/cable-fly

Also known as: Cable Crossover, Cable Chest Fly, Standing Cable Fly, Cable Fly Middle Chest, Cable Middle Fly, Cable Flye, Cable Crossovers, Mid Cable Fly, Mid Cable Machine Fly, Mid Cable Flye, Mid Cable Flies, Middle Cable Fly, Mid Cable Crossover, Mid-Height Cable Fly, Middle Cable Crossover

Body region: Chest, Shoulders

## Muscles

- Main: Pectoralis Major
- Helps: Deltoid
- Holds: Serratus Anterior, Rectus Abdominis, Biceps

## Equipment

- Cable Station

## Technique

1. Set both pulleys at about shoulder or chest height and take a handle in each hand.
2. Step forward into a split stance with arms open wide and a slight bend in the elbows.
3. Sweep the handles inward along a wide curve until they meet ahead of your sternum.
4. Open your arms slowly until you feel a stretch across the chest.

### Cues

- Keep the elbow bend fixed through the rep.
- Squeeze the chest as the hands meet.

### Common mistakes

- Bending the elbows to push the handles together.
- Leaning far forward and using body weight.
- Letting the cables pull the arms back past the shoulders.

## Variations

- [Bent-Over Cable Fly](https://heatsy.app/ex/bent-over-cable-fly)
- [Decline Cable Fly](https://heatsy.app/ex/decline-cable-fly)
- [Incline Cable Fly](https://heatsy.app/ex/incline-cable-fly)
- [Lying Cable Fly](https://heatsy.app/ex/lying-cable-fly)
- [One-Arm Cable Fly](https://heatsy.app/ex/one-arm-cable-fly)
- [One-Arm Decline Cable Fly](https://heatsy.app/ex/one-arm-decline-cable-fly)
- [One-Arm Incline Cable Fly](https://heatsy.app/ex/one-arm-incline-cable-fly)
- [Seated Cable Fly](https://heatsy.app/ex/seated-cable-fly)

## Alternatives

- [Dumbbell Fly](https://heatsy.app/ex/dumbbell-fly)
- [Pec Deck](https://heatsy.app/ex/pec-deck)