Chest Fly - Upper (Cable)

Set pulleys low. Pull the handles upward and together to face height. Focus on squeezing the upper shelf of your chest.

Quick facts

Primary and secondary muscle groups targeted by this movement.

upper chest

front shoulders

What you need and how to position yourself before starting.

cable

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the cable machine to the appropriate height, typically set at shoulder level.
- Select the desired weight on the cable machine.
Step 2Grab the Handles
- Stand in the center of the cable machine with one handle in each hand.
- Use an overhand grip to hold the handles with your palms facing forward.
Step 3Position Your Body
- Step slightly forward to create tension in the cables while keeping your feet shoulder-width apart.
- Engage your core and maintain a slight bend in your elbows.
Step 4Start the Movement
- With your elbows slightly bent, pull the handles out to the sides in a wide arc.
- Focus on squeezing your chest muscles as you bring the handles outward.
Step 5Return to Starting Position
- Slowly bring the handles back together in front of your chest, maintaining control throughout the movement.
- Keep your elbows slightly bent and avoid locking them out.
Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form and control with each rep.
- Focus on the contraction of your chest muscles during each repetition.
Step 7Finish the Exercise
- After completing your reps, carefully release the handles and step back from the cable machine.
- Ensure that you maintain a straight posture as you finish the exercise.