# Seated Cable Fly

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

Also known as: Seated Cable Chest Fly, Upright Bench Cable Fly, Seated Cable Flye

Variation of: [Cable Fly](https://heatsy.app/ex/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](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)

## Alternatives

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