Seated Cable Fly

Body region

• Chest
• Shoulders

Equipment

• Cable Station
• Adjustable Bench

Technique

1. Set an upright bench between two pulleys placed at about shoulder height when seated.
2. Sit with your back on the pad, a handle in each hand and arms open wide with a slight elbow bend.
3. Bring the handles together in a wide arc in front of your chest.
4. Open the arms slowly until you feel a stretch across the chest.

Cues

• Keep the elbow bend fixed throughout.
• Keep the shoulder blades against the pad.

Common mistakes

• Pressing the handles instead of sweeping them.
• Letting the shoulders lift off the pad at the stretch.

Variations

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

Alternatives

• Pec Deck
• Cable Fly