Chest · Isolation Exercise
Cable Fly
The Cable Fly is an isolation exercise that primarily trains the Chest. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Cable / Band
Beginner
Muscles worked
Chest — primary
How to perform the Cable Fly
1
Set up
Slight forward lean, soft elbows held throughout.
2
Execute
Arc the arms in front of chest — think hugging.
3
Form check
Squeeze hard at the centre for 1 second.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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