Lying Cable Fly
A chest exercise performed on a flat bench between two low pulleys. Both arms move through a wide arc with a nearly fixed elbow angle, emphasizing shoulder horizontal adduction rather than an elbow-driven press.
- Body part
- Chest: all exercises
- Movement
- Adduction: all exercises
- Equipment
- Bench: all exercisesCable Machine: all exercisesSingle Cable Handle
What it trains
- Chest Middle, Primary, 85%
- Chest Lower, Secondary, 50%
- Chest Upper, Secondary, 50%
- Front Deltoid, Secondary, 50%
- Serratus Anterior, Stabilizer, 25%
- Forearm Flexors, Stabilizer, 25%
How to perform
Place a flat bench centrally between two low pulleys and attach individual handles.
Lie on your back with the head and torso supported and feet on the floor. Hold a handle in each hand with palms facing inward.
Maintain a small elbow bend and bring both hands together in an arc above the chest.
Open the arms along the same arc until the upper arms are around bench level or within your comfortable range. Keep the elbow angle nearly unchanged.
Tips
Keep the two sides moving together without crossing the hands.
The bench supports the trunk; do not lift the ribs to deepen the arc.
Use a load that permits control at the wide position.
Common mistakes
Bending and extending the elbows as in a press.
Dropping the arms well below the bench to force a stretch.
Lifting the hips or arching the back to move the load.
Related exercises
Alternatives · 1
Seated Cable Chest Press
A chest-training alternative with elbow extension in a seated press instead of the supine fixed-elbow fly.
Variations · 1
Dumbbell Chest Fly
The same bench-supported fly family with dumbbell gravity resistance instead of two low cables.
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