Cable Lying Fly (female) – Video Exercise Guide & Tips

Cable Lying Fly (female) - Video Exercise Guide & Tips

Are you looking to amp up your chest workout? The Cable Lying Fly is a great exercise to target your pecs and build upper body strength. In this video exercise guide, you'll discover the proper equipment setup and step-by-step instructions for performing the Cable Lying Fly.

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Plus, we'll share valuable tips to maximize your workout and avoid common mistakes. Get ready to take your chest training to the next level with this informative video guide.

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Key Takeaways

  • The Cable Lying Fly targets and strengthens chest muscles.
  • It builds upper body strength and enhances the appearance of the chest.
  • Maintaining constant tension during the exercise leads to greater muscle activation.
  • There are variations of the Cable Lying Fly to target different areas of the chest.

Benefits of the Cable Lying Fly

Get ready to experience the benefits of the Cable Lying Fly as it targets and strengthens your chest muscles.

The Cable Lying Fly is a highly effective exercise that can help you achieve a strong and sculpted chest. One of the key benefits of this exercise is that it specifically targets the pectoral muscles, helping to build upper body strength and enhance the appearance of your chest.

By using the cable machine, you're able to maintain constant tension throughout the movement, which can lead to greater muscle activation and growth.

Additionally, the Cable Lying Fly offers variations that can further challenge your chest muscles. You can adjust the height of the cables or change the angle of your body to target different areas of the chest. These variations allow you to customize the exercise to meet your specific needs and goals.

Incorporating the Cable Lying Fly into your workout routine can help you develop a stronger, more defined chest, improving both your physical appearance and overall upper body strength.

Proper Equipment Setup for the Exercise

To properly set up the equipment for the Cable Lying Fly exercise, ensure you have the necessary cables and attachments. Here's a step-by-step guide to help you with the equipment setup and body positioning:

  • Attach the cables: Start by attaching the cables to the low pulley of the cable machine. Make sure the cables are securely fastened to avoid any accidents during the exercise.
  • Adjust the height: Set the pulley height to a level that's comfortable for you. This will depend on your height and the range of motion you want to achieve during the exercise.
  • Lie down on the bench: Position yourself on a flat bench with your head towards the cable machine. Make sure your feet are firmly planted on the ground for stability.
  • Grab the handles: Reach behind you and grab the cable handles with an overhand grip. Your palms should be facing each other.
  • Maintain proper body alignment: Keep your back flat against the bench and engage your core muscles. This will help stabilize your body throughout the exercise.
  • Extend your arms: With a slight bend in your elbows, extend your arms out to your sides until they're parallel to the ground.

Step-by-Step Guide to Performing the Cable Lying Fly

Attach the cables to the low pulley of the cable machine to begin performing the Cable Lying Fly exercise. Start by lying face up on a flat bench, with your feet planted firmly on the ground. Grasp the handles of the cables with an overhand grip, keeping your palms facing towards each other. Extend your arms straight out to the sides, maintaining a slight bend in your elbows.

To perform the exercise, inhale and slowly lower your arms out to the sides, keeping your elbows slightly bent. Focus on feeling the stretch in your chest muscles. Exhale as you bring your arms back up to the starting position, squeezing your chest muscles together at the top of the movement.

When performing the Cable Lying Fly, it's important to avoid common mistakes. One common mistake is using too much weight, which can lead to improper form and potential injury. It's essential to use a weight that allows you to maintain control throughout the movement. Another mistake is using excessive momentum to lift the weight, rather than focusing on the contraction of the chest muscles.

There are variations and modifications you can incorporate into the Cable Lying Fly exercise. One variation is using different hand positions, such as a neutral grip or an underhand grip, to target different areas of the chest. Another modification is adjusting the bench angle to increase or decrease the level of difficulty. Additionally, you can perform the exercise unilaterally, using one arm at a time, to improve stability and balance.

Remember to consult with a fitness professional before attempting any new exercises or modifications to ensure proper form and technique.

Tips to Enhance Your Cable Lying Fly Workout

Maximize your Cable Lying Fly workout with these three essential tips:

  • Increase Resistance:
  • Adjust the weight stack: To challenge your muscles and continue making progress, increase the weight on the cable machine gradually. This will help increase the resistance and make your workout more effective.
  • Use resistance bands: Another way to add resistance to your Cable Lying Fly is by incorporating resistance bands. Attach the bands to the handles or your wrists to provide additional tension throughout the exercise.

Try Alternative Variations:

  • Single-arm Cable Lying Fly: Instead of performing the exercise with both arms simultaneously, try doing it one arm at a time. This variation helps to isolate and target each side of your chest individually, providing a more focused workout.
  • Incline Cable Lying Fly: Adjust the bench to an incline position and perform the exercise. This variation puts more emphasis on the upper chest muscles and helps to develop a well-rounded chest.

Common Mistakes to Avoid While Doing the Cable Lying Fly

To ensure proper form and maximize the effectiveness of your Cable Lying Fly, it's important to avoid common mistakes during the exercise. By understanding these mistakes and making form corrections, you can prevent injuries and achieve better results.

One common mistake is using too much weight. When the weight is too heavy, it can cause you to use improper form and strain your muscles. To avoid this, start with a weight that allows you to maintain control and proper technique throughout the exercise. Gradually increase the weight as you become stronger and more comfortable.

Another mistake is arching your back. This can happen when you have a weak core or lack flexibility. Arching your back not only reduces the effectiveness of the exercise but also puts unnecessary strain on your spine. To correct this, engage your core and keep your back flat against the bench throughout the movement.

Lastly, avoid flaring your elbows outwards. This mistake can put excessive stress on your shoulder joints and increase the risk of injury. Instead, keep your elbows slightly bent and pointed towards the ceiling, allowing your chest muscles to do the work.

Frequently Asked Questions

How Many Sets and Reps Should I Do for the Cable Lying Fly Exercise?

To get the most out of the cable lying fly exercise, you should determine the number of sets and reps based on your fitness level and goals.

Cable lying fly variations can target different muscle groups, such as the chest and shoulders.

This exercise helps improve upper body strength and stability.

Incorporating the cable lying fly into your workout routine can enhance muscle definition and increase overall upper body strength.

Can I Perform the Cable Lying Fly Exercise Without a Cable Machine?

Yes, you can perform the cable lying fly exercise without a cable machine. There are alternative exercises you can do to target the same muscles.

However, it's important to note that the cable lying fly offers unique benefits such as increased activation of the chest muscles and the ability to adjust the resistance.

If you don't have access to a cable machine, you can try dumbbell flyes or resistance band flyes as alternatives.

Is the Cable Lying Fly Suitable for Beginners?

The cable lying fly is a suitable exercise for beginners. It helps improve chest strength and muscle definition. To perform it with proper form, lie on your back, hold the cables with a slight bend in your elbows, and bring your hands together in a controlled motion.

This exercise targets the chest muscles and also engages the shoulders and triceps. It's a great way for beginners to build upper body strength and develop a well-rounded workout routine.

Can the Cable Lying Fly Exercise Help in Reducing Back Pain?

The cable lying fly exercise can be a beneficial addition to your workout routine, especially if you're looking to reduce back pain. This exercise targets the chest, shoulders, and upper back muscles, which can help improve posture and alleviate tension in the back.

To perform the cable lying fly properly, lie on your back, grasp the cables, and bring your arms out to the sides while keeping a slight bend in your elbows. Remember to start with lighter weights and focus on proper form to avoid injury and maximize results.

Are There Any Variations or Modifications for the Cable Lying Fly Exercise?

Looking for variations or modifications for the cable lying fly exercise? Well, you're in luck!

There are several ways you can switch up this exercise to target different muscle groups or accommodate any physical limitations you may have.

By adjusting your grip, using different attachments, or changing your body position, you can add variety and challenge to the cable lying fly.

These modifications can help keep your workouts interesting and prevent plateaus in your progress.


In conclusion, the cable lying fly exercise is a beneficial workout for targeting the chest muscles.

By properly setting up the equipment and following the step-by-step guide, you can effectively perform this exercise.

Remember to use these tips to enhance your workout and avoid common mistakes.

Incorporate the cable lying fly into your fitness routine for a stronger and more defined chest.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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