Exercise guide
How to do cable fly
Chest — stretch & squeeze
Step by step
- Set both pulleys at roughly shoulder height, take a handle in each hand and step forward into a split stance.
- Start with arms wide, elbows slightly bent and locked at that angle for the whole set.
- Bring your hands together in front of the sternum in a hugging arc — think about pressing your elbows together, not your hands.
- Open back out for 2 seconds until you feel a strong stretch across the chest, then reverse.
The cue that matters
CueHold the squeeze for one full second at the front. This is the finisher — tension, not load.
AvoidBending and straightening the elbows, which quietly turns the fly into a press.
Where this sits in the split
- Push A — exercise 4, 3 × 12–15