How to perform the lying cable fly

How to: Lying cable fly

The lying cable fly is an exercise you tend to see less in the gym as it generally takes up a lot of space. The movement mimics that of dumbbell flys but allows greater control of the weight. The exercise is great for hitting the entirety of the chest in a safe and controlled manner.


Target Muscle

Main: Sternal (Lower) Pectoralis Major

Synergists:  Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Biceps Brachii (short head only)



  1. Position a flat bench in between two low cable pulleys and attach the handle attachment to each side.
  2. Set the weight on either side to an equal amount and pick up both handles and sitting down on the bench.
  3. Lay flat on the bench and create a slight bend in each elbow while keeping your hands a couple of inches apart.
  4. Lower arms back while keeping arms bent and pressure on the muscle throughout the motion.
  5. Return to starting position and squeeze the chest.
  6. Repeat this motion in a rep range of 8-12 sets.

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VIDEO: How to Lying cable fly