Kysero
Try for free

Chest · Intermediate

Cable Seated Fly

Seated cable chest fly using a wide hugging arc and a nearly fixed elbow angle to isolate the pectorals.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

Chest

Equipment

Cable

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit between or in front of the cable stacks and hold the handles with your arms open and elbows softly bent.
  2. 02Plant your feet, keep your chest lifted, and set your shoulder blades without forcing them together.
  3. 03Bring the handles forward in a wide hugging arc while preserving the same elbow angle.
  4. 04Pause when your hands meet or nearly meet in front of your chest without rounding your shoulders.
  5. 05Open your arms slowly until you feel a comfortable chest stretch, then repeat.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell FlyRelated variationMid Cable Chest FlyRelated variationDumbbell Flat Flye HoldRelated variationDumbbell Fly on Exercise BallRelated variationDumbbell Single Arm Alternate FlyRelated variationDumbbell One Arm Chest Fly on Exercise Ball

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBench PressComparable substitutePush-UpComparable substituteDumbbell PulloverComparable substituteIsometric Chest SqueezesComparable substituteBand Chest FlyComparable substituteBattling Ropes Fly

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder