Incline Fly (Cable)

Set bench to incline. Pull low cables up and in. Imagine trying to touch your elbows together at the top.

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.

cableadjustable bench

Bilateral

Seated

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 to the lowest position.
- Select the desired weight on the cable machine.
Step 2Grab the Handles
- Stand in the center of the cable machine, facing away from it.
- Grab the handles with your palms facing each other, ensuring a firm grip.
Step 3Position Your Body
- Step forward slightly to create tension in the cables, keeping your feet shoulder-width apart.
- Lean back slightly, maintaining a straight back and engaged core.
Step 4Start the Movement
- With a slight bend in your elbows, open your arms wide to the sides, feeling a stretch in your chest.
- Keep your shoulders down and away from your ears throughout the movement.
Step 5Bring the Handles Together
- Slowly bring the handles back together in front of your chest, squeezing your chest muscles.
- Ensure that your elbows remain slightly bent and do not lock out.
Step 6Control the Return
- Gradually return the handles to the starting position, maintaining control and tension in the cables.
- Avoid letting the weights touch the stack to keep tension on your muscles.
Step 7Repeat
- Perform the desired number of repetitions, focusing on maintaining good form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully step back to release tension in the cables.
- Put down the handles and ensure the weights are secure before leaving the machine.