Lying Cable Fly

Body region

• Chest
• Shoulders

Equipment

• Cable Station
• Flat Bench

Technique

1. Place a bench between two low pulleys and lie down holding a handle in each hand over your chest.
2. Bend your elbows slightly and keep that bend fixed.
3. Open your arms in a wide arc until you feel a stretch across the chest.
4. Bring the handles back together over your chest.

Cues

• Keep the shoulder blades pulled together on the bench.
• Control the stretch at the bottom.

Common mistakes

• Pressing the handles up instead of moving in an arc.
• Letting the arms drop below the bench.

Variations

• Bent-Over Cable Fly
• Decline Cable Fly
• Incline Cable Fly
• One-Arm Cable Fly
• One-Arm Decline Cable Fly
• One-Arm Incline Cable Fly
• Seated Cable Fly

Alternatives

• Dumbbell Fly
• Pec Deck