Lying Cable Fly: How-to, Tips & More
The Lying Cable Fly is a beginner isolation exercise for your chest. You do it with cable machine, bench and single handle, one side at a time. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Shoulders
Secondary
How to do the Lying Cable Fly
- Place a flat bench between two low pulleys and lie down holding a handle in each hand.
- Start with your hands over your chest and a slight bend in your elbows.
- Open your arms out to the sides until you feel a stretch.
- Bring the handles back together over your chest.
Lying Cable Fly tips
- The cables keep tension at the top, unlike dumbbells.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Bench, Single handle
Type
Isolation
Lying Cable Fly alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Frequently asked questions
What muscles does the Lying Cable Fly work?
The Lying Cable Fly mainly works your chest, with help from your shoulders.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Lying Cable Fly good for beginners?
Yes. The Lying Cable Fly is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Lying Cable Fly?
You need cable machine, bench and single handle.
Add Lying Cable Fly to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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